Mediterranean Red Lentil & Swiss Chard Soup
Prep: 15 minutes
Cook: 20 minutes • Serves: 8
2garlic cloves, minced
1large carrot, diced
1/2medium onion, diced
1cup rinsed and drained red La Preferida Lentils
3/4teaspoon ground cumin
1container (32 ounces) less-sodium chicken or vegetable broth
1cup diced fresh or drained canned diced tomatoes
1cup water
1sprig fresh thyme
1cup packed sliced Swiss chard leaves (veins removed)
2teaspoons fresh lemon juice
1/2teaspoon salt
1/2teaspoon fresh ground black pepper
hopped fresh parsley for garnish (optional)
1.In large saucepot, heat oil over medium heat. Add garlic, carrot and onion; cover and cook 5 minutes or until vegetables are almost tender, stirring occasionally. Stir in lentils and cumin; cook 1 minute, stirring occasionally.
2.Stir in broth, tomatoes and water; heat to a simmer. Reduce heat to medium-low; add thyme. Cook 10 minutes or until lentils are tender, stirring occasionally. Stir in chard, lemon juice, salt and pepper. Serve garnished with parsley, if desired. Makes about 8 cups.
Approximate nutritional values per serving:
119 Calories, 2g Fat (0g Saturated), 0mg Cholesterol,
440mg Sodium, 17g Carbohydrates, 4g Fiber, 9g Protein
Dietitian’s tip:
> Available year-round, Swiss chard is among the most tender and sweet of the cooking greens. Like all dark leafy greens, it’s high in nutrients.
