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Swiss Chard and Lentil Soup With Lemon Juice Recipe

Swiss Chard and Lentil Soup With Lemon Juice Recipe

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Swiss Chard and Lentil Soup With Lemon Juice

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Ingredients:

Serving

9 cups water
1 cup green lentil , picked through
1 bunch swiss chard, stemmed and chopped
10 garlic cloves, peeled and crushed to a paste
salt
2 lemons , juice of
1/2 bunch cilantro, stemmed and chopped
1 medium onion, finely chopped
1/4 cup extra virgin olive oil
1 -2 cup of diced potato (optional)

Directions:

Wash the strips of Swiss Chard; drain.
In a large saucepan put the lentils and about 9 cups of water, place on high heat. Bring
To a boil, reduce the heat to medium and add the Swiss Chard. Cover and boil gently for 15 minutes.
Meanwhile heat the olive oil in a skillet, add onions. Cook on medium heat until translucent; add the garlic paste and cilantro and cook gently for 3 minutes; transfer to the saucepan and mix well with the softened chard and the lentils.
Continue cooking covered for another 45 minutes until the lentils are tender.
Slowly incorporate the lemon juice, season with salt and pepper; simmer uncovered for 5 minutes.
Taste and adjust seasoning if necessary, serve at room temperature.
In the winter I tend to add potatoes to this soup, making it more hearty. This soup is nice and tart.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	250.66 Kcal (1049 kJ)
Calories from fat	92.07 Kcal
		% Daily Value*
Total Fat	10.23g	16%
Sodium	46.61mg	2%
Potassium	522.53mg	11%
Total Carbs	31.22g	10%
Sugars	3.42g	14%
Dietary Fiber	12.13g	49%
Protein	9.83g	20%
Vitamin C	17.5mg	29%
Vitamin A	0.3mg	11%
Iron	3.3mg	19%
Calcium	85.9mg	9%

Amount Per 100 g
Calories	52.06 Kcal (218 kJ)
Calories from fat	19.12 Kcal
		% Daily Value*
Total Fat	2.12g	16%
Sodium	9.68mg	2%
Potassium	108.53mg	11%
Total Carbs	6.48g	10%
Sugars	0.71g	14%
Dietary Fiber	2.52g	49%
Protein	2.04g	20%
Vitamin C	3.6mg	29%
Vitamin A	0.1mg	11%
Iron	0.7mg	19%
Calcium	17.9mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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