Chard, Bean, and Pancetta Soup

Gluten Free
Dairy Free
Health score
43%
Chard, Bean, and Pancetta Soup
45 min.
8
446kcal

Suggestions

Ingredients

  • 75 oz .5 can cannellini beans white rinsed drained canned
  • quarts fat-skimmed chicken broth 
  • 1.5 teaspoons thyme leaves dried fresh
  • 0.3 cup juice of lemon 
  • cup oven-sautéed onions and garlic 
  • 0.8 cup pancetta diced
  • servings salt and pepper 
  • 0.8 pound swiss chard 
  • tablespoons tomato paste 

Equipment

  • bowl
  • frying pan
  • ladle
  • oven
  • plastic wrap
  • aluminum foil
  • ziploc bags
  • microwave

Directions

  1. Rinse and drain chard. Trim discolored ends from stems. Thinly slice stems and coarsely chop leaves.
  2. In a 5- to 6-quart pan over medium-high heat, stir pancetta often until lightly browned, about 5 minutes.
  3. Stir in chard, sauted onions and garlic, broth, lemon juice, tomato paste, and thyme. Bring to a boil over high heat, stirring frequently. Reduce heat, cover, and simmer until chard stems are tender-crisp to bite, 2 to 4 minutes; stir occasionally.
  4. Stir in beans.
  5. Let cool to room temperature, about 1 1/2 hours.
  6. Ladle 1/2 the soup into each of 2 plastic freezer bags (1-gal. size). Seal bags and freeze (see Cold Facts below).
  7. Thaw 1 bag (see Thawing below). Empty soup into a 3- to 4-quart pan and bring to a boil over high heat, stirring frequently, about 15 minutes. Season to taste with salt and pepper.
  8. Heat frozen foods in plastic bags in a microwave oven at 50% power just until pliable, then cook as recipe directs or empty food into a microwave-safe container, drape loosely with microwave-safe plastic wrap, and cook at full power (100%) until steaming. Note: If your microwave accepts metal, you can also quick-thaw dishes frozen in foil pans; follow manufacturer's instructions.
  9. Cold Facts. Packaging: freezer bags. If ingredients include liquid, set each plastic freezer bag upright in a bowl, then fill. Squeeze out all air and seal bag. For better protection of frozen foods during storage, seal each bag inside a second one.
  10. Lay bags flat in freezer until solid so they will stack.

Nutrition Facts

Calories446kcal
Protein22.28%
Fat20.04%
Carbs57.68%

Properties

Glycemic Index
22.88
Glycemic Load
15.8
Inflammation Score
-10
Nutrition Score
34.900869486125%

Flavonoids

Catechin
0.64mg
Eriodictyol
0.5mg
Hesperetin
1.47mg
Naringenin
0.14mg
Apigenin
0.01mg
Luteolin
0.17mg
Kaempferol
2.51mg
Myricetin
1.59mg
Quercetin
1.27mg

Nutrients percent of daily need

Calories:445.89kcal
22.29%
Fat:10.21g
15.7%
Saturated Fat:3.19g
19.94%
Carbohydrates:66.11g
22.03%
Net Carbohydrates:51.98g
18.9%
Sugar:2.75g
3.06%
Cholesterol:14.64mg
4.88%
Sodium:1462.56mg
63.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.53g
51.07%
Vitamin K:361.63µg
344.41%
Manganese:1.86mg
93.17%
Fiber:14.12g
56.49%
Vitamin A:2720.45IU
54.41%
Iron:9.68mg
53.76%
Potassium:1624.49mg
46.41%
Folate:184.51µg
46.13%
Magnesium:183mg
45.75%
Copper:0.82mg
41.18%
Phosphorus:351.58mg
35.16%
Vitamin C:23.91mg
28.98%
Vitamin B6:0.56mg
28.16%
Calcium:261.46mg
26.15%
Vitamin B1:0.39mg
26.01%
Zinc:3.69mg
24.57%
Selenium:17.04µg
24.34%
Vitamin E:3.29mg
21.9%
Vitamin B3:3mg
15.01%
Vitamin B2:0.24mg
13.85%
Vitamin B5:1.1mg
10.97%
Vitamin B12:0.58µg
9.73%
Source:My Recipes