The only Navy Bean Soup I ever had growing up came out of a can and I didn’t like it very much, so I wasn’t inclined to make my own – until I had clients needing a version that was delicious and easy to digest for myriad special diets. This Navy Bean Soup version is legal for Specific Carbohydrate Diet. Navy beans are one of few beans and legumes allowed on this diet. That means it has no grains and no starches in it that are tough for a compromised gut to digest. Kids with Crohns, inflammatory bowel conditions, irritable bowel, or multiple food allergies may be able to enjoy this satisfying soup. The key to this recipe working well for tender tummies is soaking the beans overnight before preparing the soup.
As I poked around for versions to launch from for this recipe, I found old standards like Senate Bean Soup – a thick and smoky soup that, in some versions, leans on mashed white potato to thicken it so it has a rich chowder-y texture. Potatoes are a no-go for SCD folks, so those are omitted here – but add them if you like! For the broth, I often use my own homemade chicken broth which is SCD legal in its preparation. If this isn’t an option, look for unsweetened plain organic chicken broth in quart boxes such as Imagine brand Organic Chicken Bone Broth.
Rinse the dried beans in a colander with running water until foamy bubbles diminish or disappear.
Place the rinsed beans in a large pot and cover with filtered water. Add ~ 1/2 teaspoon of salt. Cover and let soak overnight, or for 8 hours.
After soaking, drain the beans and rinse thoroughly, then set aside.
Wipe the large pot dry. Add bacon fat, ghee and olive oil and melt over medium heat. Add the minced garlic, celery, parsley, and scallions. If desired, add other vegetables here also.
Cook these til nearly soft, about five minutes. Add thyme and bay leaves, and stir vegetables to blend herbs throughout.
Add rinsed beans and stir with vegetables and herbs to evenly combine everything. Then cover with 8 cups (2 quart boxes) of chicken broth. Stir again to distribute everything evenly throughout the broth.
Bring to a low boil. Add honey, optional maple syrup, tamari, and lemon juice. Cover to simmer at low boil for 2-3 hours, or until beans are very soft.
Adjust salt and pepper to taste. Serve with sprinkling of fresh parsley leaves and enjoy!
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