Soup is a lifesaver. The simplicity of it makes it quick to prepare, make and clean, and I always make a batch fit for large table. That way, no matter what goes on in life, I’ve got a few containers of soup in the fridge ready for me to grab after a long day.
Soup is also the perfect vehicle to pack with protein, vegetables, and greens. Swiss chard is the perfect soup green. Hardy enough to withstand the cooking and soften just enough to make it easy to go down. To make this a standalone meal, I added in some white beans for protein and some carrots for fun. If you have any other vegetables handing around in your fridge, waiting to be used, chop them up and throw them in! Soup is perfect for using up all the vegetables you’ve got.
If you’re new to cooking with chard, I’ve added some instructions on how I cut swiss chard so it’s more bite-sized. You’ll also notice that I use the chard stems as well. I attended a cooking class once where I saw the instructor throw the stems in the trash and it broke my heart. Chard stems, in my mind, are a lot like celery and add another layer of texture to any meal. And, the chard stems’ bright colors tell us they’re packed with helpful phytonutrients. Let’s waste less and eat more of the good stuff, shall we?
Want more Swiss Chard dishes from this series? You can find them here:
Nutrition DL: Swiss Chard
Mini Crustless Swiss Chard Quiche
Swiss Chard Rice with Delicata Squash
Swiss Chard Noodle Bowl
This recipe is part of a series called Nutrition DL. Nutrition DL gives you the download on seasonal fruits, vegetables, or pantry staples. Once you learn about the basics of the featured ingredient, I share a four recipes over four weeks to inspire and feed you with this great seasonal food. Check out other foods I’ve covered here.
Ingredients
- 1 bunch Swiss chard, rinsed and dried
- 2-3 medium sized (4-7 inches long), cut into half moons
- 2-3 garlic cloves, chopped
- 1 15oz can navy beans, drained and rinsed
- 1 quart organic low-sodium vegetable broth
- 1-2 tbsp fresh parsley, chopped
- 1-2 tsp oregano
- 1-2 tsp basil
- 1 tsp cayenne
- salt, to taste
- olive oil
Instructions
On your cutting board, fold a chard leaf in a half lengthwise. Carefully cut the stem off of the leaves and put into one bowl and put the now two leaves into another. Repeat with all of your leaves.
Once complete, assemble small stacks of leaves on the cutting board and cut the leaves in half lengthwise. If you have smaller chard leaves, skip this step. Cut the leaves in half-inch strips width wise. Repeat with remaining leaves.
Go through your chard stems and discard any broken or overly damaged stems. I usually keep 6-8 stems to use in my recipes. Cut off and discard the top, narrow parts of the stem and rough edges at the bottom, about a quarter to half-inch in. Chop chard stems and place back in bowl.
Bring a stockpot to medium heat with a tablespoon of olive oil. Once hot, add garlic and chard stems and cook for about 3-5 minutes, until stems and garlic are translucent. Add in carrots, chard leaves, navy beans, and spices into the pot and stir to incorporate. Pour in stock. Bring to a boil and then simmer the soup for 25-30 minutes. Once done, adjust seasonings to taste.
