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Swiss Chard Soup with Beans

 

Swiss Chard Soup with Beans

Swiss chard is high in sodium; it is also high in many vitamins and minerals. This soup is a complete and healthy meal for less than 500 mg. of sodium per serving.

2 servings; 415 mg. sodium per serving

1 Tablespoon healthy oil
2-1/2 cups chopped Swiss chard leaves, washed and dried
1/2 cup chopped onion
1 large clove garlic, minced
1 small (4 oz) zucchini, chopped (1/4 inch pieces)
1 small (3 oz) carrot, chopped (1/4 inch pieces)
1/2 cup no salt added tomato sauce
1 cup canned no salt added navy beans, drained and rinsed
1/2 teaspoon dried thyme
1/4 teaspoon black pepper
1/4 teaspoon dried oregano
1/8 teaspoon salt
2-1/2 cups low sodium chicken broth
2 ounces dry small elbow macaroni
1/4 teaspoon lemon pepper with garlic and onion, divided

Prep. Instructions

1. Combine onion and garlic in a bowl.
2. Combine carrot and zucchini in a separate bowl.
3. Combine thyme, pepper, oregano and salt in a separate bowl.
4. Have all remaining ingredients on hand.

Cooking Instructions

1. Heat oil in a stockpot over medium low heat. Add onion and garlic. Cook until onion is tender, about 5 minutes, stirring occasionally.

2. Add zucchini and carrot. Cook for 2 minutes, stirring constantly.

3. Add spices. Cook for 2 minutes, stirring constantly.

4. Add Swiss chard, tomato sauce and beans. Stir to combine.

5. Add broth. Bring to a boil. Reduce heat and simmer uncovered for 20 minutes, or until chard is tender, stirring occasionally.

6. While soup is simmering, cook the small elbow macaroni. Drain and rinse.

7. Place macaroni in two soup bowls. Pour half of the soup into each bowl. Add 1/8 teaspoon lemon pepper with garlic and onion to each bowl. Stir well. Serve.

 

judy@low-salt-recipes.com - Copyright © 2015 Judy Reynolds