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Swiss Chard - a dark leafy green nutritional powerhouse!

Posted to: Wellness Blog on Jan 21, 2019
Tags: healthy (70), wellness (70), nutrition (54)

Swiss Chard, a versatile vegetable and an important part of a healthy balanced diet.  Chard is considered one of the dark leafy green nutritional powerhouses and is an excellent source for vitamins A and K, potassium, iron, magnesium and manganese.  The health benefits of Swiss chard are amazing and include an ability to regulate blood sugar levels, prevent various types of cancer,  boost the immune system, reduce fever, combat inflammation and more.  Click here to learn more.

CHARD AND CHICKPEA SOUP WITH SAUSAGE AND GREEN PEPPER

  • 2-3 tsp. olive oil (depending on your pan)
  • 1 onion, diced into small pieces
  • 1 green bell pepper, seeds and stem removed and diced into small pieces (Green pepper is optional, but good in this; if you’re not a pepper fan you could use celery.)
  • 2 tsp. minced garlic
  • 2-3 links pre-cooked turkey or chicken sausage (about 1 cup of diced pre-cooked sausage)
  • 1/2 tsp. dried thyme
  • 1 can chickpeas (garbanzo beans) rinsed with cold water
  • 6 cups chicken stock
  • 1 can diced tomatoes with juice +1 can water (I like petite dice tomatoes for soup)
  • 10-15 large chard leaves, thick part of stem removed and sliced into ribbons (6-8 cups chard ribbons)
  • freshly grated Parmesan cheese for serving (optional)
  1. Heat the olive oil in a heavy soup pot, then add diced onion and diced green bell pepper (if using) and saute for 3-4 minutes, until vegetables are just starting to soften.
  2. Add the minced garlic and cook about 1 minute more.
  3. While onion and pepper cooks, dice the pre-cooked turkey or chicken sausage into small pieces.
  4. After garlic has cooked a minute, add the sausage and dried thyme and cook a few minutes more.
  5. Drain chickpeas into a colander placed in the sink, rinse well with cold water until no more foam appears, then put chickpeas into soup pot.
  6. Then add chicken stock, canned tomatoes and juice, and 1 can water.
  7. Let the soup come to a simmer while you chop the chard.
  8. Cut away the thicker part of chard stem, cut chard leaves in half along the stem, then pile up chard leaves and cut into thin ribbons.
  9. Wash chard ribbons (especially if you’re using garden chard.)
  10. Add chard ribbons to the soup, bring to a low simmer and cook soup for 1 1/2 to 2 hours, or until chard is starting to break apart and soup flavors are well blended.
  11. Serve hot, with freshly grated Parmesan cheese to sprinkle on top if desired.

Recipe courtesy of Kalyn’s Kitchen
 


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