Chard & White Bean Soup

Created on :Jul 04, 2008		Difficulty :easy
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Description :

Green Giant, Swiss chard took first place, followed by kale and spinach, in Nutrition Action HealthLetter’s (August 2002) top-rated vegetable survey. A mere ½ cup is only 15-21 KCAL and loaded with carotenoids, vitamin C, folate, iron, potassium, calcium, fiber and vitamin K. A winning way to eat your greens, by Kate Washington, Sunset Magazine, October 2003!

Servings :4 Persons
Preparation Time :15 Minutes	Cooking Time :40 Minutes
Cuisine :American
Course :Soup
Meal :Lunch Dinner
Diet Type :Vegetarian Low Calorie
General Tags :Vegetable vitamin C Swiss Chard
Main Ingredients :Swiss Chard, Cannellini Beans, Garlic, Chicken Bro...

Detailed Ingredients and Amounts :

1 bunch Swill chard, about 1-pound
1 tablespoon olive oil
1 tablespoon minced garlic (or more)
1 quart fat-skimmed chicken broth (or vegetable broth)
2 cans (15-ounces each) Cannellini beans, drained and rinsed
½ cup (or more) fresh-grated parmesan cheese (see Notes)
Sea salt and fresh ground black pepper to taste

Preparation Instructions :

Rinse chard well. Trim off and discard discolored stem ends, tear leaves from stems. Thinly slice stems crosswise; cut leaves into 1-inch pieces.
Pour oil into a 4- to 5-quart pan over medium heat. Add chard stems and garlic; stir often until stems are limp, about 10 minutes. Add chard leaves, broth and two cups water. Bring to simmer; cook stirring occasionally, until chard is tender to the bite; about 10 minutes longer.
Add beans and stir occasionally until hot, 1 to 2 minutes. Stir in ½ cup Parmesan cheese and add salt and pepper to taste. Ladle into bowls; offer more cheese to add at the table.
Notes: Ms. Washington suggests this for extra flavor “if you’re using imported Parmesan, such as Parmigiano-Reggiano, add a piece of the rind to the soup when broth and water is introduced.” If you don’t freeze cheese rinds for just such an occasion, start now!
Approximate KCAL per serving: 196, Fat: 5.6g, Saturated Fat: 1.9g, Cholesterol: 6.4mg, Carbohydrate: 19g, Fiber: 6.8, Protein: 17g, Sodium: 526mg