I’m nut’s about soup, so this easy Lentil and Swiss Chard Soup from my Weight Watchers New Complete Cookbook, seemed like a perfect choice for this week’s 38 Power Food’s Blog Group topic, swiss chard. (I know it may seem kinda crazy to be making soup in Phoenix this time of year, when the temperatures are still in the high 90s. But when you love soup as much as I do, you don’t let the weather stop you )
I can’t believe how quickly time is whizzing by. We’re now up to week 13 of our challenge to make and write our way through the ingredients featured in Power Foods: 150 Delicious Recipes with the 38 Healthiest Ingredients, by Martha Stewart and the editors of Whole Living Magazine. Other great bloggers participating include: Alyce - More Time at the Table, Ansh - Spice Roots, Jeanette - Jeanette’s Healthy Living, Jill - Saucy Cooks, Mireya - My Healthy Eating Habits, Sarah - Everything in the Kitchen Sink, Casey - My Sweet & Savory, Bambi - Adobo Down Under and Alanna – Kitchen Parade AVeggie Venture.
What makes swiss chard a power food? Well, this staple of the Mediterranean, which was discovered by a Swiss botanist (hence it’s name), is another nutritional powerhouse, containing at least 13 different polyphenol antioxidants, as well as a wide array of vitamins and minerals. It’s an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and fiber. And if you’re watching your weight, you’ll be happy to know that one cup of chopped Swiss chard has just 35 calories (or 0 PointsPlus).
I made just a couple minor changes to this soup. I added a cup of cooked polenta (because it was in the fridge and it seemed crazy to let it go to waste) which gave the broth nice thickness. And I substituted red wine vinegar for the suggested lemon juice.
This soup turned out hearty and satisfying, perfect for an easy weeknight meal, especially when you add some warm crusty bread. Mom loves swiss chard so she liked it. Rod liked it. Even my sister (who can be a little picky) liked it.
- 2 teaspoons olive oil
- 1 medium onion, peeled and roughly chopped
- 1 garlic clove, minced
- 1 cup dried brown lentils, picked over, rinsed and drained
- 4 cups reduced sodium vegetable broth
- 2 cups lightly packed thinly sliced swiss chard leaves
- ¼ teaspoon salt
- ⅛ teaspoon black pepper
- 2-3 teaspoons red wine vinegar, or to taste
- Place a large saucepan over medium heat and add the oil. Add the onion and garlic and cook, stirring often, until the onion is softened, about 5 minutes.
- Add the lentils and vegetable broth and bring to a boil. Lower the heat and cover the pot, allowing the mixture to simmer gently until the lentils are tender, about 45 minutes.
- Stir in the chard, salt and pepper, and cook, stirring occasionally, until the chard is wilted, about 5 minutes.
- Stir in the vinegar.
- Taste and adjust the seasonings, adding more salt, pepper and/or vinegar as necessary.
More soup recipes you might like:
- Simple Garden Vegetable Soup – a 0 PointsPlus Weight Watchers classic
- Slim & Healthy Cream of Broccoli & Cheese Soup
- Slow Cooker Lentil Soup with Swiss Chard (Everyday Maven)