Tomato and Swiss Chard Soup
A surprising little trick to enhance a good tomato-based broth is allspice or cinnamon.
1 Tbsp (15 ml) extra-virgin olive oil
2 regular cooking onions, peeled and diced
2 celery stalks, finely diced
2 carrots, peeled and finely diced
4 garlic cloves, minced
28 oz (796 mL) can diced tomatoes and juice
4 cups (1 L) low-sodium vegetable stock
2 in (5 cm) chunk of Parmesan rind
2 Tbsp (30 mL) chopped fresh basil
1 Tbsp (15 mL) chopped fresh oregano
1 tsp (5 mL) brown sugar
2 tsp (10 mL) fresh lemon juice
1/2 tsp (2 mL) allspice
Salt and freshly ground black pepper
3 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
Tomato and Swiss Chard Soup
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
