HEALTHY SWISS CHARD SOUP

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– 1 tablespoon extra virgin olive oil – ▢1 cup yellow onion chopped – ▢1 cup carrots chopped – ▢1 cup celery chopped – ▢2 garlic cloves minced – ▢3 cups golden Yukon potatoes diced into cubes – ▢4 cups Swiss chard chopped including stems (can use rainbow chard)

– ▢4 cups vegetable broth – ▢13 ounce can coconut milk – ▢1 tablespoon Italian seasoning – ▢1 dry bay leaf – ▢½ teaspoon salt or to taste for less sodium – ▢½ teaspoon black pepper

– Prepare the vegetables by rinsing them, peeling, and chopping the onion, carrot, celery (just remove the leaves), and garlic. Prepare the chard leaves for soup by slicing down the center with a sharp knife and removing the stem. Chop the leaves and the stems separately. If pureeing the soup you can

skip separating the stem from the leaves and just chop them whole. In a large pot add oil, onion, carrots, celery, and garlic. Saute on medium-low heat for about 10 minutes, stirring frequently. Add the potatoes, Swiss Chard, broth, coconut milk, Italian seasoning, bay leaf, salt, and black pepper. Cover and let simmer for

about 30 minutes. Let cool slightly and either serve as is, or puree the chard soup with an immersion blender or high powered blender before serving.

1. This chard soup recipe serves 4-6 (about 2 cups each), although nutrition is calculated for 4 servings. 2. Store leftover swiss chard soup in a sealed airtight container in the refrigerator for up to 5 days. To freeze chard soup, add it to a sealed freezer bag and remove all the air before closing. Lay it flat in the

freezer for up to 3 months. To reheat chard soup, let it thaw first then add it to a saucepan and heat on low heat until warmed through. 3. Variations: add a can of rinsed and drained cannellini beans, Italian sausage, cooked bacon, or turkey meatballs.

Calories: 437kcal | Carbohydrates: 50g | Protein: 7g | Fat: 26g | Saturated Fat: 20g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 1376mg | Potassium: 1377mg | Fiber: 9g | Sugar: 11g | Vitamin A: 8189IU | Vitamin C: 54mg | Calcium: 108mg | Iron: 4mg

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HEALTHY SWISS CHARD SOUP

– 1 tablespoon extra virgin olive oil – ▢1 cup yellow onion chopped – ▢1 cup carrots chopped – ▢1 cup celery chopped – ▢2 garlic cloves minced – ▢3 cups golden Yukon potatoes diced into cubes – ▢4 cups Swiss chard chopped including stems (can use rainbow chard)

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Ingredients

– ▢4 cups vegetable broth – ▢13 ounce can coconut milk – ▢1 tablespoon Italian seasoning – ▢1 dry bay leaf – ▢½ teaspoon salt or to taste for less sodium – ▢½ teaspoon black pepper

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Ingredients

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Instructions

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Instructions

about 30 minutes. Let cool slightly and either serve as is, or puree the chard soup with an immersion blender or high powered blender before serving.

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Instructions

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Notes

freezer for up to 3 months. To reheat chard soup, let it thaw first then add it to a saucepan and heat on low heat until warmed through. 3. Variations: add a can of rinsed and drained cannellini beans, Italian sausage, cooked bacon, or turkey meatballs.

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Notes

Calories: 437kcal | Carbohydrates: 50g | Protein: 7g | Fat: 26g | Saturated Fat: 20g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 1376mg | Potassium: 1377mg | Fiber: 9g | Sugar: 11g | Vitamin A: 8189IU | Vitamin C: 54mg | Calcium: 108mg | Iron: 4mg

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Nutrition

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