Low-Calorie • Heart-Healthy • Vegetarian • Gluten-Free
Active 50 min
Total 1 hr
This chard and spinach soup gets complex flavor from caramelized onions as well as lemon juice; a sprinkle of rice gives it body and velvety texture. Serve with a swirl of extra-virgin olive oil for richness.
1. Heat 2 tablespoons oil in a large skillet over high heat. Add onions and ¼ teaspoon salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 tablespoons water and cover. Cook, stirring frequently until the pan cools down, then occasionally, always covering the pan again, until the onions are a deep caramel color, 25 to 30 minutes.
2. Meanwhile, combine the remaining 3 cups water, ½ teaspoon salt and rice in a large pot. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 15 minutes. Strip ribs from chard (save for another use, if desired) and coarsely chop leaves. Coarsely chop spinach.
3. When the rice has cooked for 15 minutes, stir in the chard. Return to a simmer; cover and cook for 10 minutes. When the onions are caramelized, stir a little of the simmering liquid into them, then add them to the rice along with the spinach, broth and cayenne. Return to a simmer, cover and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more.
4. Puree the soup with an immersion blender or in a regular blender, in batches, until smooth. (Use caution when blending hot liquids.) Stir in lemon juice. Garnish each serving with a drizzle of olive oil.
►► MAKE AHEAD: Prepare through Step 4 (omitting the lemon juice) and refrigerate for up to 3 days. Season with lemon juice and garnish with oil just before serving.
Serves 8: about 1¼ cups each
Calories 95 | Fat 4g (sat 1g) | Cholesterol 0mg | Carbs 13g | Total sugars 3g (added 0g) | Protein 3g | Fiber 3g | Sodium 447mg | Potassium 510mg.
Nutrition bonus: Vitamin A (149% daily value) | Vitamin C (54% dv) | Folate (24% dv).