Spicy Chard Soup

Health score
47%
Spicy Chard Soup
40 min.
4
398kcal

Suggestions

Ingredients

  • teaspoon caraway seeds 
  • teaspoon cumin seeds 
  • cloves garlic finely chopped
  •  hardboiled eggs peeled quartered
  • tablespoon harissa 
  • servings kosher salt 
  •  optional: lemon halved
  • cups chicken broth low-sodium
  • tablespoons olive oil extra-virgin plus more for drizzling
  • medium onion finely chopped
  • cups pita chips crushed
  • 0.3 cup greek yogurt plain
  • pounds swiss chard 
  • tablespoons tomato paste 

Equipment

  • bowl
  • frying pan
  • pot
  • ziploc bags

Directions

  1. Cut the chard stems into 1/2-inch pieces and the leaves into 1-inch pieces; keep separate. Toast the caraway and cumin seeds in a skillet over medium heat, 1 to 2 minutes. Cool, then grind in a spice grinder or transfer to a resealable plastic bag and crush with a heavy skillet.
  2. Heat the olive oil in a large pot over medium heat.
  3. Add the chard stems and onion and cook until softened, 5 to 6 minutes. Clear a space in the pan, then add the tomato paste, harissa, garlic and ground spices. Cook 2 minutes, then stir into the vegetables.
  4. Add the chard leaves, chicken broth and 1 cup water, bring to a rapid simmer and cook until the chard is tender, about 10 minutes. Squeeze in the juice from 1/2 lemon and season with salt.
  5. Mix the yogurt, the juice from the remaining 1/2 lemon and a pinch of salt. Divide the soup among bowls.
  6. Add the eggs, pita chips and a dollop of the yogurt mixture; drizzle with olive oil.

Nutrition Facts

Calories398kcal
Protein21.07%
Fat46.04%
Carbs32.89%

Properties

Glycemic Index
41.13
Glycemic Load
3.39
Inflammation Score
-10
Nutrition Score
38.81173921668%

Flavonoids

Catechin
3.4mg
Eriodictyol
5.77mg
Hesperetin
7.53mg
Naringenin
0.15mg
Apigenin
0.01mg
Luteolin
0.53mg
Isorhamnetin
1.38mg
Kaempferol
13.35mg
Myricetin
7.22mg
Quercetin
10.93mg

Nutrients percent of daily need

Calories:398.26kcal
19.91%
Fat:21.67g
33.35%
Saturated Fat:4.1g
25.61%
Carbohydrates:34.84g
11.61%
Net Carbohydrates:28.62g
10.41%
Sugar:7.73g
8.59%
Cholesterol:187.13mg
62.38%
Sodium:1164.21mg
50.62%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.32g
44.64%
Vitamin K:1890.29µg
1800.27%
Vitamin A:14273.54IU
285.47%
Vitamin C:89.65mg
108.66%
Manganese:1.11mg
55.6%
Vitamin E:8.06mg
53.71%
Magnesium:212.96mg
53.24%
Potassium:1460.21mg
41.72%
Vitamin B2:0.69mg
40.87%
Iron:7.3mg
40.55%
Vitamin B3:7.53mg
37.64%
Selenium:26.15µg
37.36%
Phosphorus:366.3mg
36.63%
Copper:0.69mg
34.54%
Fiber:6.22g
24.87%
Vitamin B6:0.47mg
23.36%
Folate:89.82µg
22.45%
Calcium:202.17mg
20.22%
Vitamin B1:0.27mg
18.22%
Vitamin B12:1µg
16.61%
Zinc:2.15mg
14.32%
Vitamin B5:1.34mg
13.43%
Vitamin D:1.1µg
7.33%