Nourishing body, mind, & soul.

Escarole And Navy Beans

on February 24, 2014

Original Escarole Soup               Baby’s puréed version               Luna’s dish with beans

I often make this nutrient rich escarole and bean soup for myself and my baby girl, Luna.  It’s simple, it’s easy and it’s delicious!  Before I get to the recipe, I need to let you know just how beneficial this is to you and a growing child.

Each 1-cup serving of escarole is rich in dietary fiber, vitamins, minerals and antioxidant compounds =

A whopping 4000 international units of Vitamin A – decreases cancer and osteoporosis

16 grams of dietary fiber – prevents stroke, diabetes, high blood pressure, heart disease, high blood cholesterol

50 micrograms of Vitamin K – essential in proper blood clotting

1.9 milligrams of Vitamin C and 64 grams of folate – support immune system and neurological system health

16 milligrams of calcium, .46 milligrams of iron, 116 milligrams of potassium – prevents osteoporosis and hypertension

Escarole also contains a high concentration of carotenoids that act as antioxidants.  They may help maintain the health of eyes and prevent a variety of cancers.

I add the navy beans (you can use beans of choice) for protein.  These beans pack 15 grams per 1 cup serving, along with Vitamin B1 to help maintain memory.  In addition, navy beans contain blood sugar level stabilizing dietary fiber, folate, magnesium, 700 mg of potassium in one cup, iron, copper and manganese.

Here’s the recipe… All ingredients are organic

2 heads of escarole

2 Tablespoons olive oil (I estimate, so make sure pot is generously coated)

1/4 cup yellow chopped onions

1 clove garlic

1 1/2 cup chopped tomatoes

1 vegetable bouillon cube (optional)

1 box of navy beans 

Clean and chop two heads of escarole.  Put in pot and fill with water until escarole is completely submerged.  Add vegetable based bouillon cube (optional).  Bring to boil and lower to simmer for 20-30 minutes.  

In a small pot- generously coat with olive oil,  add onion,  tomatoes (can be fresh or canned).  Bring to a simmer for about 10 minutes or until both onions and tomatoes are super soft.  Mix into escarole and stir.  You can add  Himalayan sea salt or pepper to taste.

If using dried beans, soak for 24 hours and rinse.  Add beans to a large pot, bring water to boil then lower to simmer for 1 hour or until beans are soft.  If using canned or boxed beans, simply add to escarole and stir.

***To make this infant friendly, simply purée the escarole and beans.  For toddlers, add beans in after puréeing because they have teeth and they enjoy the textures.

Keep living healthy! 


One response to “Escarole And Navy Beans

  1. stacilys says:

    I made my own baby food too. Living in Brazil, that’s how we do it here. The industrialized stuff is so expensive and you can’t beat homemade.


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