Neely's Chickpea, Ham and Swiss Chard Soup

Gluten Free
Health score
53%
Neely's Chickpea, Ham and Swiss Chard Soup
75 min.
4
480kcal

Suggestions

Ingredients

  • slices bacon chopped
  • 16 ounce black-eyed peas drained and rinsed canned
  • 15 ounce canned tomatoes diced canned
  • large carrots diced
  •  garlic cloves chopped
  • ounce ham steak smoked diced
  • servings hot sauce as needed
  • quart chicken broth low-sodium
  • medium onion chopped
  • servings parmesan grated for garnish
  • 0.5 teaspoon pepper flakes red
  • servings salt and freshly cracked pepper black
  • small bunch swiss chard stemmed sliced into thin ribbons
  • servings worcestershire sauce as needed

Equipment

  • bowl
  • paper towels
  • ladle
  • dutch oven

Directions

  1. Watch how to make this recipe.
  2. Add the bacon to a heavy-bottomed Dutch oven over medium heat. Fry until crisp, then transfer to a paper towel-lined plate and reserve. To the same Dutch oven, add the onion, garlic, and carrot, and saute until the vegetables are tender, roughly 4 minutes.
  3. Add the ham steak and red pepper flakes and adjust the seasonings with salt and black pepper, to taste.
  4. Add the Swiss chard and saute until it begins to soften.
  5. Stir in the chicken broth, chickpeas or black-eyed peas, and the canned tomatoes with their juices. Bring the soup to a boil, then reduce the heat to a simmer and let cook for 30 minutes. Taste for seasoning and add more salt and pepper, if necessary. Splash with some hot sauce and Worcestershire sauce. Ladle the soup into serving bowls and sprinkle each serving with Parmesan cheese and bacon.

Nutrition Facts

Calories480kcal
Protein30.93%
Fat33.87%
Carbs35.2%

Properties

Glycemic Index
60.46
Glycemic Load
11
Inflammation Score
-10
Nutrition Score
42.986956700035%

Flavonoids

Catechin
1.13mg
Luteolin
0.03mg
Isorhamnetin
1.38mg
Kaempferol
4.58mg
Myricetin
2.39mg
Quercetin
7.32mg

Nutrients percent of daily need

Calories:480.29kcal
24.01%
Fat:18.7g
28.76%
Saturated Fat:8.4g
52.5%
Carbohydrates:43.72g
14.57%
Net Carbohydrates:32g
11.64%
Sugar:11.96g
13.29%
Cholesterol:50.43mg
16.81%
Sodium:1732.62mg
75.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.41g
76.82%
Vitamin K:633.39µg
603.22%
Vitamin A:8155.96IU
163.12%
Folate:272.88µg
68.22%
Phosphorus:679.15mg
67.91%
Vitamin C:50.71mg
61.47%
Manganese:1.15mg
57.37%
Vitamin B1:0.77mg
51.21%
Calcium:488.52mg
48.85%
Fiber:11.71g
46.85%
Magnesium:173.91mg
43.48%
Vitamin B3:8.57mg
42.86%
Copper:0.84mg
41.82%
Potassium:1435.77mg
41.02%
Iron:7.08mg
39.31%
Vitamin B6:0.7mg
34.99%
Selenium:21.44µg
30.63%
Zinc:4.27mg
28.49%
Vitamin B2:0.48mg
28.18%
Vitamin E:3.42mg
22.83%
Vitamin B12:1.01µg
16.92%
Vitamin B5:1.48mg
14.85%
Vitamin D:0.22µg
1.44%