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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 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

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    Tomato and Swiss Chard Soup

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