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Tomato and Swiss Chard Soup

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    A surprising little trick to enhance a good tomato-based broth is allspice or cinnamon.

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    1 Tbsp (15 ml) extra-virgin olive oil2 regular cooking onions, peeled and diced2 celery stalks, finely diced2 carrots, peeled and finely diced4 garlic cloves, minced 28 oz (796 mL) can diced tomatoes and juice4 cups (1 L) low-sodium vegetable stock 2 in (5 cm) chunk of Parmesan rind 2 Tbsp (30 mL) chopped fresh basil1 Tbsp (15 mL) chopped fresh oregano1 tsp (5 mL) brown sugar2 tsp (10 mL) fresh lemon juice1/2 tsp (2 mL) allspiceSalt and freshly ground black pepper3 cups (750 mL) shredded Swiss chard 1/2 cup (125 mL) fat-free plain Greek yogurt

    Heat oil in heavy saucepan and sauté onion, celery, carrot, and garlic until soft. Do not brown. Transfer to a 4 to 6 L slow cooker along with tomatoes, stock, Parmesan rind, herbs, sugar, lemon juice, and allspice. Cover and cook on low for 8 hours or high for 4 hours.

    Remove Parmesan rind and discard. Use immersion blender if you wish soup to be a little creamy. Add salt and pepper to taste.

    Fold in chard. Cover and continue cooking for 15 more minutes to wilt chard.

    Ladle into bowls and serve with a dollop of yogurt.

    Serves 6.

    Each serving contains: 122 calories; 6 g protein; 4 g total fat (1 g sat. fat, 0 g trans fat); 18 g total carbohydrates (10 g sugars, 5 g fibre); 282 mg sodium

    source: "Slow Cooking", alive #375, January 2014

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    Tomato and Swiss Chard Soup

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