Ingredients:
- to taste - salt
- 1 1/2 cups cooked cannellini beans -canned may be used
- to taste - freshly ground black pepper
Directions:
- Soak the Swiss Chard in cold water for 10 min., then drain and wash well.
- Slice the stalks crosswise 1/8 inch thick.
- Cut the leaves into 1/4 inch wide strips.
- Heat the olive oil and sauté the onion.
- Add the carrot and celery and cook a couple minutes.
- Add the tomatoes, continue cooking a couple minutes longer.
- Add Swiss chard and season with a pinch of salt.
- Cover and cook over low heat for 1/2 hour.
- Meanwhile, bring stock to a boil.
- Add the barley and simmer until tender, about 35 minutes.
- Drain the barley, reserving the liquid.
- Add the barley and beans to the chard, stir well and cook for a couple minutes.
- Stir in enough reserved liquid to reach soup consistency desired. Season to taste with salt and black pepper.
- Laddle into bowls and top with grated cheese.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 153.77 Kcal (644 kJ) | ||
| Calories from fat | 12.13 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.35g | 2% | |
|---|---|---|---|
| Cholesterol | 0.59mg | 0% | |
| Sodium | 1347.49mg | 56% | |
| Potassium | 955.22mg | 20% | |
| Total Carbs | 27.65g | 9% | |
| Sugars | 4.58g | 18% | |
| Dietary Fiber | 7.9g | 32% | |
| Protein | 6.2g | 12% | |
| Vitamin C | 61.3mg | 102% | |
| Vitamin A | 0.2mg | 5% | |
| Iron | 3.2mg | 18% | |
| Calcium | 113.3mg | 11% | |
| Amount Per 100 g | |||
| Calories | 28.86 Kcal (121 kJ) | ||
| Calories from fat | 2.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.25g | 2% | |
|---|---|---|---|
| Cholesterol | 0.11mg | 0% | |
| Sodium | 252.93mg | 56% | |
| Potassium | 179.3mg | 20% | |
| Total Carbs | 5.19g | 9% | |
| Sugars | 0.86g | 18% | |
| Dietary Fiber | 1.48g | 32% | |
| Protein | 1.16g | 12% | |
| Vitamin C | 11.5mg | 102% | |
| Iron | 0.6mg | 18% | |
| Calcium | 21.3mg | 11% | |
* 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.
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