SERVES 4 • PREP TIME: 15 MINUTES • COOK TIME: 45 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM • VEGAN
5-INGREDIENT, ONE-POT
This soup’s base starts with mild shallots and parsnips, the latter which have a similar taste to carrots, but with a slightly more hearty note. Parsnips are high in vitamin C, folate, and magnesium, and also contain both soluble and insoluble fiber, which help reduce cholesterol levels and keep your digestive tract active. Adding in Swiss chard and its stems imparts a sweet earthiness, while the cannellini beans add a creamy touch. This soup is light and flavorful, and easily pairable as a side dish to many main courses.
2 teaspoons avocado oil
½ cup shallots, diced
1 bunch of Swiss chard, divided (1 cup stems, diced into bite-size pieces and 6 cups leaves, chopped)
2 medium parsnips, cut into bite-size pieces (about 1 cup)
1 cup water
3 cups no-salt-added cannellini beans
¼ teaspoon freshly ground black pepper
1
.
In a 5-quart pot, heat the oil over medium heat. Add the shallots, Swiss chard stems, and parsnips and cook for about 5 minutes, until the shallots are translucent and the parsnips are lightly
browned.
2
.
Add in the Swiss chard leaves, water, beans, broth, and pepper and mix well. Cook for 40 minutes, covered, stirring occasionally. Serve or store in the refrigerator for 3 to 4 days, or freeze in an airtight container for up to 4 months.
SUBSTITUTION TIP:
To add more sweetness to the dish, replace the parsnips with carrots.
Per serving:
Calories: 284; Total fat: 4g; Saturated fat: <1g; Cholesterol: 0mg; Sodium: 250mg; Potassium: 969mg; Magnesium: 173mg; Carbohydrates: 44g; Sugars: 6g; Fiber: 14g; Protein: 12g; Added sugar: 0g; Vitamin K: 564mcg