White Bean-Chard Soup

Vegetarian
Dairy Free
Very Healthy
Health score
100%
White Bean-Chard Soup
40 min.
4
641kcal

Suggestions

Ingredients

  • 31 ounce .5 can cannellini beans drained and rinsed canned
  • stalks celery diced
  • 0.3 cup cilantro leaves fresh chopped
  • servings kosher salt 
  • cups chicken broth low-sodium
  • tablespoons olive oil extra-virgin
  • large onion diced
  • servings pepper freshly ground
  • 12 ounce roasted peppers red drained coarsely chopped
  • slices sourdough bread thick
  • bunch swiss chard roughly chopped
  • cloves garlic whole minced (4 ; 1 )

Equipment

  • frying pan
  • pot

Directions

  1. Heat 1 tablespoon olive oil in a medium pot over medium-high heat.
  2. Add the onion, celery and 1 1/2 teaspoons salt and cook until the vegetables are golden brown, about 5 minutes.
  3. Add the beans and broth, bring to a simmer and cook 15 minutes.
  4. Meanwhile, heat the remaining 3 tablespoons olive oil in a large skillet over medium heat.
  5. Add the roasted peppers, minced garlic and cilantro and cook until the garlic is soft, about 2 minutes. Stir in the chard, cover and cook until wilted, 1 to 2 minutes. Scrape the contents of the skillet into the pot and simmer until heated through, about 5 minutes. Season with salt and pepper.
  6. Toast the bread, then rub with the whole garlic clove.
  7. Serve the soup with the bread and lemon wedges, if desired.
  8. Photographs by Antonis Achilleos

Nutrition Facts

Calories641kcal
Protein18.4%
Fat24.6%
Carbs57%

Properties

Glycemic Index
74.13
Glycemic Load
38.56
Inflammation Score
-10
Nutrition Score
46.213478368262%

Flavonoids

Catechin
1.13mg
Apigenin
0.87mg
Luteolin
0.34mg
Isorhamnetin
1.88mg
Kaempferol
4.67mg
Myricetin
2.4mg
Quercetin
9.97mg

Nutrients percent of daily need

Calories:640.9kcal
32.04%
Fat:18.12g
27.88%
Saturated Fat:2.95g
18.46%
Carbohydrates:94.48g
31.49%
Net Carbohydrates:79.06g
28.75%
Sugar:6.76g
7.52%
Cholesterol:0mg
0%
Sodium:2011.82mg
87.47%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.5g
61.01%
Vitamin K:650.02µg
619.06%
Vitamin A:5233.07IU
104.66%
Manganese:2.04mg
101.85%
Vitamin C:67.19mg
81.45%
Iron:11.91mg
66.15%
Folate:264.31µg
66.08%
Fiber:15.42g
61.7%
Magnesium:213.42mg
53.36%
Potassium:1838.25mg
52.52%
Copper:1.01mg
50.61%
Vitamin B1:0.75mg
49.89%
Phosphorus:413.9mg
41.39%
Vitamin B3:7.51mg
37.56%
Vitamin E:5.42mg
36.14%
Selenium:23.6µg
33.72%
Vitamin B2:0.55mg
32.44%
Calcium:305.01mg
30.5%
Vitamin B6:0.6mg
29.9%
Zinc:3.94mg
26.26%
Vitamin B5:0.93mg
9.31%
Vitamin B12:0.24µg
3.93%