Sunday, June 6, 2010

Swiss Chard and Garbanzo Bean Soup


























My garden has beautiful stalks of Swiss chard growing. Luckily, the Vegetarian Times placed a delicious sun-dried tomatoes and Swiss chard recipe this week. With a little tweaking to match what I had in my garden and kitchen, I made a delicious soup with swiss chard, tomatoes, LOTS of fresh herbs and garbanzo beans. Here's the happy outcome!


Swiss Chard and Garbanzo Bean Soup


2 TB olive oil
3 cloves of garlic (or 1 TB)
1/2 tsp red pepper flakes
1 large onion, chopped
3 stalks celery, chopped
3 med carrots, coined
1/2 tsp fresh rosemary, chopped
2 cups vegetable broth
2 15 oz. cans tomatoes
1 15 oz. can garbanzo beans (chick peas)
1/2 bunch of Swiss chard (about 2 cups)
1/2 tsp thyme, chopped
1 cup of basil, torn


Heat the olive oil in a large stock pot on medium heat. Add the garlic and red pepper flakes. Let it cook for 1 minute until fragrant. Add the onions, celery, carrots, and rosemary. Let it cook for 15 minutes until onion is transparent. If it needs more liquid, add one cup of the vegetable stock and let simmer for the 15 minutes.
Add the rest of the vegetable stock, one can of tomatoes, and the garbanzo beans.
Place one cup of the soup in a blender and blend till smooth.
Add the blender contents, Swiss chard, and thyme into the stock pot. Stir for 5 minutes until the Swiss chard cooks down.
Take off heat and stir in the basil.


All finished! I like to put a dollop of Greek yogurt on top and serve with a crusty whole grain bread. Yummy!!




Nutritional Information:


Swiss Chard is a good source of Vitamins A and C, both powerful defenders against cancers. It is also a good source of minerals like iron, needed to boost immunity and help fight fatigue. Many people feel exhausted all the time. They do not realize it is due to low iron in the body and that an increase in this mineral could alleviate their fatigue .
Swiss Chard also has calcium, magnesium and potassium, all needed in controlling a good blood pressure.


It is that time of year when Swiss chard abounds. Why not pick some up today and make a quick, easy dinner for you and your loved ones. Let me know if you do!




Cheers to Chard!
DandelionHeart

4 comments:

Alea said...

My chard is doing really well too. I like eating it raw, but this soup sounds really good. I have all of the ingredients on hand, so I think I will make it for dinner tonight.

DandelionHeart said...

I am very glad to know! If you decided to make the soup, let me know how it turned out. Thanks for reading my post.

Alea said...

My family loved the soup! My daughter suggested the nave be changed to savory vegetable soup. I will definitely be making this again. Thanks for sharing!

DandelionHeart said...

Thanks for letting me know. Maybe your daughter has picked a better name! I am so glad they liked it!