Soup - the perfect dinner for cold winter evenings
Winter is the perfect time of the year for a hearty Navy Bean & Chicken Soup!
Equally appealing, this dish can come together quickly and cook all day in the crock pot while you do other things if you do a little batch-cooking earlier in the week, and use leftover chicken.
Dry navy beans are usually less expensive than canned and can be soaked in water overnight, or boiled for about 10 minutes over the stove before you rinse and add them to the crockpot.
A few health benefits of this dish
Navy beans are a nutrient-rich legume that can provide a creamy texture to soup. As a rich source of B vitamins like folate, navy bean consumption can help to prevent anemia as it aids red blood cell formation, and aids in the conversion of homocysteine to methionine for protein synthesis, reduced inflammation, and improved liver function (1) (2). About half a cup of navy beans can provide about 40% of daily protein needs, which helps to build muscle, improves physical strength, and supports blood vessels and immune health (3). And in half a cup of navy beans, you’ll get about 25% of the RDA of potassium, which is necessary for muscle contraction, nerve transmission, and proper heart and kidney function (1) (4).
Carrots, a popular root vegetable, are a good source of vitamins like K1 and beta-carotene that the body can convert to vitamin A, as well as minerals like potassium for healthy blood pressure (1) (5). Vitamin A is necessary for vision, healthy immune function, as well as proper growth and development (6). Carrots also contain plant compounds like beta-carotene, lutein, lycopene, and anthocyanins which act as potent antioxidants that protect against diseases like heart disease and cancer (5).
Navy Bean & Chicken Soup Recipe:
Ingredients:
1-2 tbsp extra virgin olive oil
1 ½ - 2 pounds cooked chicken, chopped
1 pound dry navy beans, soaked
3-4 garlic cloves, chopped
1 small onion, diced
½ pound carrots, sliced into rounds
3-4 celery stalks, sliced
1 bay leaf
1 tsp. rosemary, dried
½ tsp. thyme, dried
½ tsp. paprika
6-7 cups chicken/bone broth
fresh cilantro or parsley for garnish
sea salt and black pepper to taste
Instructions:
After your beans have soaked or boiled, rinse the beans and place them into the crockpot.
Add the remaining ingredients to the crockpot, and stir to combine.
Place the lid on the crockpot and cook for 8 hours on low, or 4-5 hours on high.
For a thicker soup, mash some of the beans and stir before serving.
Fresh cilantro or parsley can be used as garnish.