Swiss Chard and Lentil Soup Recipe

Looking for an easy Swiss Chard and Lentil Soup recipe? Learn how to make Swiss Chard and Lentil Soup using healthy ingredients.


Submitted by cmaiville

Makes 6 servings



This soup makes 6 large servings (not the 1 cup size servings). And it is quite filling. I usually serve with either whole grain bread or I add whole grain pasta to the portion of soup I am serving (not in all of the soup, otherwise the pasta gets soggy in any leftovers). Also, grating a bit of good quality fresh parmesean over the top adds more flavor, only a little is needed!

Recipe Ingredients for Swiss Chard and Lentil Soup

2 tbsp Olive Oil
2 cloves garlic, chopped
1 medium onion, chopped
3 tbsp tomato paste
1 tsp dried oregano
1 tsp dried thyme
7 cups water
1 1/4 cup dried lentils
14 1/2 oz diced tomatoes in juice
1 1/2 lbs swiss chard, stalks cut to 1 inch pieces, leaves torn to 2" squares
1/2 tsp salt
1 Fresh ground pepper to taste
1 1/2 tbsp fresh lemon juice

Recipe Directions for Swiss Chard and Lentil Soup

  1. In a very large saucepan with a lid, heat oil over medium-high. Add onion and cook, stirring, until softened and tender, 3 to 5 minutes. Add tomato paste, oregano, thyme and a bit of water (to help break down the paste before adding all the water); stir to combine.

  2. Add lentils, water, and tomatoes with their juice; bring to a boil. Reduce heat and simmer, partially covered, 20-30 minutes (this depends on the type of lentil, the darker the lentil, the longer it needs cooking).

  3. Add chard stalks and cook until beginning to soften, about 5 minutes. Add chard leaves, season with salt and pepper, and cook until lentils and chard are tender, 15 to 20 minutes.

  4. Stir in lemon juice; ladle soup into bowls. Drizzle soup with olive oil, and serve with bread, if desired

  5. Note: I will often add zucchini to this as well. When I do, it goes in in the last 10 minutes of simmering.

Categories

Vegetables, Soup, Simmer, Vegetarian, Gluten-Free

Nutrition Facts
Serving Size 535.0g
Amount Per Serving
Calories
236
Calories from Fat
48
% Daily Value*
Total Fat
5.3g
8%
Saturated Fat
0.7g
3%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
463mg
19%
Potassium
937mg
27%
Total Carbohydrates
35.6g
12%
Dietary Fiber
15.4g
62%
Sugars
6.0g
Protein
13.6g
Vitamin A 150% Vitamin C 87%
Calcium 12% Iron 34%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in magnesium
  • High in phosphorus
  • High in potassium
  • High in thiamin
  • Very high in vitamin A
  • Very high in vitamin C
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