Directions:
- Spread the lentils on a platter and pick them clean of any impurities. Rinse & drain.
- Put the lentils and water in a large saucepan and place over a high heat. Bring to the boil, reduce the heat to medium, cover the pan, and boil gently for 30 - 45 minutes or until the lentils are tender.
- While the lentils are cooking, wash the swiss chard, trim the dirty bottom ends of the stalks, if any, and chop into thin strips about 1/2-inch wide. Add to the lentils & simmer another 5-10 minutes until the chard has softened.
- Peel the garlic cloves, chop them coarsely, and put them in a mortar. Add a generous pinch of salt to absorb the juices released from the crushed garlic and pound with a pestle until you have a smooth paste. You could squeeze the garlic with a garlic crusher but the texture and taste of pounded garlic is nicer.
- Slowly incorporate the lemon juice into the garlic paste, then the olive oil.
- When the lentils and chard are done, stir the garlic mixture into the soup. Season with salt to taste and simmer uncovered for 5 minutes.
- Taste, adjust seasoning if necessary and serve at room temperature.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 76.29 Kcal (319 kJ) | ||
| Calories from fat | 66.88 Kcal | ||
| % Daily Value* | |||
| Total Fat | 7.43g | 11% | |
|---|---|---|---|
| Sodium | 90.67mg | 4% | |
| Potassium | 57.88mg | 1% | |
| Total Carbs | 2.78g | 1% | |
| Sugars | 0.53g | 2% | |
| Dietary Fiber | 0.63g | 3% | |
| Protein | 0.49g | 1% | |
| Vitamin C | 10.6mg | 18% | |
| Iron | 0.3mg | 2% | |
| Calcium | 34.4mg | 3% | |
| Amount Per 100 g | |||
| Calories | 31.89 Kcal (134 kJ) | ||
| Calories from fat | 27.96 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.11g | 11% | |
|---|---|---|---|
| Sodium | 37.91mg | 4% | |
| Potassium | 24.2mg | 1% | |
| Total Carbs | 1.16g | 1% | |
| Sugars | 0.22g | 2% | |
| Dietary Fiber | 0.26g | 3% | |
| Protein | 0.2g | 1% | |
| Vitamin C | 4.5mg | 18% | |
| Iron | 0.1mg | 2% | |
| Calcium | 14.4mg | 3% | |
* 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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