White Bean Vegetable Soup

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Beans are the cornerstone of every centenarian diet and are a versatile addition to many dishes. Ikarians and Sardinians often add beans to soups and salads, while Nicoyans eat black beans with rice and corn tortillas almost every day.

This recipe comes to you from Akiko Sasaki at Peaceful Plates.


  • 1 cup cooked navy beans (or canned)
  • 1 large onion, chopped
  • 1 medium sized carrot, chopped
  • 2 medium leaves of kale
  • 1tsp fresh rosemary
  • 2 tbsp olive oil
  • 1 pinch sea salt
  • 1 tsp shoyu


(Note: If you use dried navy beans, make sure to cook them with a small post stamp-sized piece of kombu – it will help with digestion. If you use canned beans it is best to buy those that have been cooked with kombu, like the Eden brand.)

  1. Pour olive oil in a dutch oven pot on medium heat. Saute the onions, mixing until the onion is translucent. Add a pinch of salt, mix, then turn down heat to low. Let the onions simmer on low for about 15 minutes.
  2. Add carrots, cooked navy beans, and add enough additional water to cover the beans.
  3. Turn the heat up to medium to bring water to a simmer. And then back down to low heat to cover and let it cook for another 10 minutes.
  4. Chop kale stems and leaves. Mix in rosemary, sea salt, and chopped kale to the pot.
  5. Cook until kale leaves soften and brighten in color.
  6. Add a splash of shoyu (approx. 1 tsp.) to taste.
  7. Serve and enjoy.