By Shanta Nimbark Sacharoff

In our mostly foggy Bay Area climate, any day is good for a pot of hot soup. But, in addition to being comforting and nourishing, soups also provide hydration during hot or cold weather. Soups can also help us with weight control as they are usually low in calories, and yet satisfying. 

This bean soup with plenty of vegetables offers many health benefits including improved digestive health. Navy beans are high in protein, fiber and folate. All of these nutrients aid digestion, blood sugar control and heart health. The other main ingredient going into this soup, Swiss chard, is rich in vitamins A, C and K as well as calcium, potassium and magnesium – all of them improve our immune system and protect eye health and bone strength.  

¾ cup dry Navy beans or one 14 oz. can of Navy beans

2 tablespoons olive oil

4 to 5 stalks of scallion, finely chopped including green parts

1 red bell pepper, sliced and then chopped into small pieces

1 to 2 cloves of garlic, peeled and minced

2 stalks of celery, sliced and then cut into small pieces

2 medium carrots, cut into small cubes

1 large bunch of Swiss chard, chopped after removing thick parts of stems

1 large tomato, cut into small chunks

3 to 4 cups of vegetable stock or water

1 tablespoon red vinegar

1 teaspoon Herbs de Provence or thyme

Salt and freshly ground black pepper to taste

Grated parmesan cheese for topping (optional)

Crusty rolls or bread to serve with the soup

Place a quart of water in a sauce pot and add the dry beans. Boil the beans for 5 minutes briskly and then drain the water out, using a strainer. Start a new batch of quart of water and add the drained beans. (Removing the first water makes the beans easier to digest). Allow the beans to boil for a few minutes, then turn the heat down and let them simmer till they become soft – about 15 to 20 minutes.

I prefer the dry beans for this recipe, but if you are using canned beans, drain out the liquid from the can and rinse the canned beans and set them aside.

While the beans are cooking, heat the oil in a separate cooking pot and add the scallion and red bell pepper. Saute them for 2 minutes and add the garlic. Stir fry the mixture for another minute and then add celery, carrots, tomato and swill chard while stirring. Saute all vegetables for a few minutes and then add the vegetable stock or water. Turn the heat to a low temperature and allow the vegetables to simmer.

When the beans are cooked and soft (but not falling apart) drain the water out and divide the beans into two equal parts.  (Do the same if using canned beans). Place one half portion of the beans into the bowl of an electric blender or a food processor with ½ cup water and blend the mixture into a puree. Set the pureed beans aside.  

Next, add the other half of the cooked beans into the pot of cooking vegetables and mix them well with a ladle.  Then, add the pureed beans, herbs, vinegar, salt and pepper. Cook the soup for 5 to 7 minutes while stirring frequently. Taste to correct seasoning. Serve the soup in large bowls with crusty bread, rolls or croutons.

Makes six servings

Note: The step of dividing the beans into two portion and pureeing one half is not essential, but adds to the texture, so that you get a creamy soup without adding cream. 

Recipes by Shanta Nimbark Sacharoff, copyright 2025. Shanta is a Sunset District resident and the author of “Cooking Together” and “Flavors of India,” available at Other Avenues Food Store at 3930 Judah St. Shanta writes recipes and articles on food and nutrition. She teaches vegetarian and vegan cooking classes at her home and gives cooking demonstrations for the public at SFPL branches frequently which you can find by viewing San Francisco Public Library’s event page. You can also view her recipes via videos on YouTube by searching Shanta Nimbark Sacharoff’s YouTube videos.