White Bean and Swiss Chard Soup
White Bean and Swiss Chard Soup serves: 6 (about 1 1/2 cups or 360 ml per serving)
Prep Time: 15 minutes | Cook Time: 30 minutes | Total Time: 45 minutes
Ingredients:
- 1 Tbsp olive oil
- 1 yellow onion, finely chopped
- 4 garlic cloves, minced
- 1 large carrot, peeled and chopped
- 1/2 tsp salt
- Two 15-oz (425-g) cans navy beans (or other small white bean), drained and rinsed, divided
- 3 cups (720 ml) low-sodium vegetable broth
- 1 bay leaf
- 1 bunch Swiss chard, stems removed/discarded and leaves roughly chopped (about 5 cups or 180 g)
- 1/2 tsp Italian seasoning
- 1/4 tsp black pepper
- 2 Tbsp fresh lemon juice
Cashew Cream:
- 1 cup (120 g) raw cashews, soaked overnight* and drained
- 2 cups (480 ml) low-sodium vegetable broth
- 2 Tbsp white miso paste
- 1 Tbsp nutritional yeast
Instructions:
- Read through recipe and put all ingredients in your work area before starting your prep.
- In a large pot or Dutch oven over medium heat, place oil. Add onion, garlic, carrot and salt and sauté for 4 minutes, or until onion is translucent. Add 1 can of beans, broth and bay leaf and stir to combine. Raise heat to bring to a boil, then immediately reduce heat and let simmer, covered, for 12 minutes, or until carrots are very tender. Remove bay leaf. Using an immersion blender, purée the soup until mostly smooth, but still leaving some visible bits of beans and carrots.
- While soup is cooking, make cashew cream. In a high speed blender, place cashews, broth, miso and nutritional yeast. Blend on high until smooth, about 1 minute.
- Once soup has been mostly puréed, add cashew cream, the remaining can of beans, Swiss chard, Italian seasoning and black pepper. Let simmer, uncovered, for 10 minutes, stirring occasionally. Soup should be slightly thickened and Swiss chard should be wilted and tender. Add lemon juice and stir to combine; season to taste with salt and black pepper, if needed. Serve hot.
Notes:
*Nut soak note: If you have a high-speed blender, you can skip soaking your cashews. If you don’t have a high-speed blender, you can either soak your cashews in water for 4 hours, or you can do a “quick soak” by covering them with water in a pot and bringing it to a boil. Once the water boils, remove them from the heat and let them sit for an hour.Nutrition Information Per Serving:
321 calories, 13 g total fat, 2.2 g saturated fat, 2.6 g polyunsaturated fat, 7.1 g monounsaturated fat, 0 mg cholesterol, 763 mg sodium, 798 mg potassium, 40.1 g total carbohydrates, 12.7 g fiber, 4.5 g sugar, 14.7 g protein, 9% calcium, 27% iron
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