Swiss Chard Barley And Cannellini Bean Soup Recipe

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Swiss Chard Barley And Cannellini Bean Soup
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Ingredients:

Directions:

  1. Soak the Swiss Chard in cold water for 10 min., then drain and wash well.
  2. Slice the stalks crosswise 1/8 inch thick.
  3. Cut the leaves into 1/4 inch wide strips.
  4. Heat the olive oil and sauté the onion.
  5. Add the carrot and celery and cook a couple minutes.
  6. Add the tomatoes, continue cooking a couple minutes longer.
  7. Add Swiss chard and season with a pinch of salt.
  8. Cover and cook over low heat for 1/2 hour.
  9. Meanwhile, bring stock to a boil.
  10. Add the barley and simmer until tender, about 35 minutes.
  11. Drain the barley, reserving the liquid.
  12. Add the barley and beans to the chard, stir well and cook for a couple minutes.
  13. Stir in enough reserved liquid to reach soup consistency desired. Season to taste with salt and black pepper.
  14. Laddle into bowls and top with grated cheese.
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Nutrition Facts

Per ServingPer 100 g
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.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 2.4
    Points
  • 3
    PointsPlus

Good Points

  • low calorie,
  • fat free,
  • saturated fat free,
  • cholesterol free

Bad Points

  • High in Sodium

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