Swiss Chard is packed with an incredible amount of nutrition. Vitamins C,E, K, B6 just for starters. An excellent source of potassium, magnesium, iron and manganese. Swiss chard is one of the most powerful anti-cancer foods and with enough vitamin K to be especially beneficial in the maintenance of bone health... A real powerhouse for sure.
The combination of Swiss Chard with a bean & lentil mix in a chicken broth is not just good for you but has a wonderful aroma and fantastic flavor. Try it, you'll like it...
Swiss Chard & Bean Lentil Soup - Serving's: 6
Per Serving: - Calories 180; Sodium 269mg;
Fat 3g; Protein 13g; Carbohydrate 37g;
Cholesterol 0mg; Dietary fiber 15mg.
Ingredients:
1
1
2
3
2 1/2
1/2
8
1
1
1/2
1/2
1
1/2
Tbsp
large
large
cloves
tsp
tsp
cups
cup
14.5 oz can
cup
pound
Tbsp
tsp
Extra Virgin Olive Oil
Onions - chopped
Carrots - chopped into 1/2 inch pieces
Garlic - minced
Cumin
Black Pepper - ground
Vegetable Broth - low sodium
Bean Soup Mix - (Golchin)
Tomatoes - diced -(no salt added)
Red Lentils
Swiss Chard - sliced into 1/2" ribbons
Fresh Dill
Cayenne Pepper - Optional
Directions
Heat oil in a heavy soup pot over medium-high heat. Add onions and carrots and saute until onions are golden brown. About 10 minutes. Add garlic and stir for 1 minute. Mix in cumin & black pepper. To add a kick to your soup add the optional cayenne pepper also at this time . Stir for 30 seconds to combine.
Add broth and bean mix. Bring to a boil. Reduce heat and simmer for 25 minutes with the lid partially covered.
Stir in tomatoes with juice and add lentils. Cover pot and simmer for 30 minutes until lentils are tender.
Add Swiss chard and simmer for 10 minutes more. Sprinkle dill over soup simmer for 2 minutes.
The ingredients listed for this recipe have been chosen to help
lower the sodium content of your final dish.
This will help you with a heart healthy life style.
It’s important to prepare all of your ingredients before you start to cook.
Do all of your chopping, grating and pre-measuring, and you will have a great meal that is easy to make.
Chop onions small. Cut carrots into 1/2 inch pieces. Mince garlic cloves very small.
Prepare Swiss chard by slicing off the green leaves from the stems. Cut stems into 1/4 inch slices. Roll the leaves together and slice into 1/2 inch ribbons.
From Our Unsalted Heart To Yours...
