Tag Archives: soup

[Lentil and Chard] Soup is Delicious.

I feel like long ago, at the beginning of this blog, I had a whole post about how I didn’t really like soup. And now I feel like all I post are soups! But there is something to it, soup is SO versatile and with a little finesse it is a great go-to for a complete balanced meal. And it’s delicious. As an added bonus, soup calls for 1 pot and minimal clean up (you can clean any accessory items while the soup is simmering). Once your timer goes off, all that is left to do it sit back and enjoy said soup. Piece of cake, eh? Er…spoonful of broth? Just doesn’t have to same ring to it…

DSC_0681

This soup knows what’s up. I’m convinced that any human could live off of this soup alone. Swiss chard is a powerhouse of nutrition. Remember how a few posts ago I was talking about the phytonutrients in beets that gave them the awesome red color that so draws our eyes to them? Where else you have seen that color? Oh right, in the stalks of chard! Bingo. Nature has this really great way of using visual clues to tell us what to eat.  Chard is a chenopod and is in the good company of spinach, beets, and quinoa, all known for being particularly nutritious. Lentils then come in smooth it out with their friends: iron, protein, and fiber.  This is a one-stop shop for a filling, tasty, and nutritious dinner. Feel free to play with this recipe with whatever you have on hand, perhaps kale for the chard or chickpeas for the lentils? Let your pantry and taste buds decide!

DSC_0695

Lentil and Chard Soup

From the Artful Vegan

Materials:

For the Soup

  • 2 teaspoons olive oil
  • 1 red onion, finely diced
  • 8 cloves garlic, minced
  • 2 tablespoons freshly minced ginger
  • 2 teaspoons cumin
  • 2 teaspoons thyme
  • ½ teaspoon allspice
  • 4 bay leaves
  • ¼ dry sherry
  • 2 cups canned tomatoes
  • 2 teaspoons balsamic vinegar
  • 2 teaspoons sugar
  • 6 cups vegetable broth
  • 1.5 cups cooked green lentils
  • 4 cups loosely packed chopped red swiss chard
  • ¼ cup white miso

For the Garnish

  • ½ walnuts
  • zest from 1 lemon
  • juice from 1 lemon

Methods:

  1. Heat olive oil over medium heat in a large stock pot.
  2. Add onion, garlic, and ginger and sauté for 5-10 minutes until lightly browned.
  3. Add spices and stir constantly for about 2 minutes.
  4. Stir in tomatoes through lentils, cover, and simmer for 30 minutes.
  5. Add chard and continue to simmer until chard has wilted, about 10 minute.
  6. Whisk in miso.
  7. Prepare the garnish by pulsing the walnuts, lemon juice, and lemon zest in a food processor until they are well incorporated, but the walnuts still hold some shape… we aren’t making walnut butter here!
  8. Ladle soup into bowls and top with 1 tablespoon of walnut garnish.
  9. Enjoy!

DSC_0696