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{38 Power Foods} Weight Watchers Lentil and Swiss Chard Soup

Posted Sep 07 2012 6:47am

White bowl of lentil swiss chard soup

Bowl of Easy, Healthy and Delicious Weight Watchers Lentil Swiss Chard Soup

I’m nut’s about soup, so this easy Lentil and Swiss Chard Soup from my  Weight Watchers New Complete Cookbook , seemed like a perfect choice for this week’s 38 Power Food’s Blog Group topic, swiss chard.  (I know it may seem kinda crazy to be making soup in Phoenix this time of year, when the temperatures are still in the high 90s. But when you love soup as much as I do, you don’t let the weather stop you :-) )

I can’t believe how quickly time is whizzing by. We’re now up to week 13 of our challenge to make and write our way through the ingredients featured in  Power Foods: 150 Delicious Recipes with the 38 Healthiest Ingredients , by Martha Stewart and the editors of   Whole Living Magazine . Other great bloggers participating include:  Alyce -   More Time at the Table , Ansh -  Spice Roots , Jeanette -  Jeanette’s Healthy Living , Jill -  Saucy Cooks , Mireya -  My Healthy Eating Habits , Sarah -  Everything in the Kitchen Sink , Casey -  My Sweet & Savory , Bambi -  Adobo Down Under  and Alanna – Kitchen Parade AVeggie Venture .

What makes swiss chard a power food? Well, this staple of the Mediterranean, which was discovered by a Swiss botanist (hence it’s name), is another nutritional powerhouse, containing at least 13 different polyphenol antioxidants, as well as a wide array of vitamins and minerals. It’s an excellent source of vitamins K, A, and C, as well as a good source of magnesium, potassium, iron, and fiber. And if you’re watching your weight, you’ll be happy to know that one cup of chopped Swiss chard has just 35 calories (or 0 PointsPlus).

I made just a couple minor changes to this soup. I added a cup of cooked polenta (because it was in the fridge and it seemed crazy to let it go to waste) which gave the broth nice thickness. And I substituted red wine vinegar for the suggested lemon juice.

Pot of Lentil Swiss Chard Soup

Pot of Weight Watchers Lentil Swiss Chard Soup

This soup turned out hearty and satisfying, perfect for an easy weeknight meal, especially when you add some warm crusty bread. Mom loves swiss chard so she liked it. Rod liked it. Even my sister (who can be a little picky) liked it.

Enjoy!

Lentil Swiss Chard Soup

Weight Watchers Lentil Swiss Chard Soup

{38 Power Foods} Weight Watchers Lentil and Swiss Chard Soup
4.0 from 1 reviews
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Recipe type: Soup
Prep time: 15 mins
Cook time: 1 hour
Total time: 1 hour 15 mins
Serves: 4
An earthy hearty soup that is quick, easy and deeply satisfying
Ingredients
Instructions
  1. Place a large saucepan over medium heat and add the oil. Add the onion and garlic and cook, stirring often, until the onion is softened, about 5 minutes.
  2. Add the lentils and vegetable broth and bring to a boil. Lower the heat and cover the pot, allowing the mixture to simmer gently until the lentils are tender, about 45 minutes.
  3. Stir in the chard, salt and pepper, and cook, stirring occasionally, until the chard is wilted, about 5 minutes.
  4. Stir in the vinegar.
  5. Taste and adjust the seasonings, adding more salt, pepper and/or vinegar as necessary.
Nutrition & Cooking Notes

Nutritional Estimates Per Serving (about 1-1/2cups): 216 calories, 3 g fat, 34 g carbs, 12 g fiber, 16 g protein and 5 Weight Watchers PointsPlus Value

I added about 1 cup of leftover cooked polenta to this soup so it wouldn’t go to waste, which thickened it up quite a bit.

You could also and 1-2 cups of diced tomatoes along with the lentils and broth, for more color and flavor if you wanted.

Be sure to pick over your lentils and remove any stones. Every time I’m tempted to skip this step, I think back to a cooking class I took where the instructor explained she once found a small piece of metal in the lentils she was preparing for a catering event!

2.2.8

 

More soup recipes you might like:

Sources:

The World’s Healthiest Foods
WebMD

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