In Week 4, we focused on Swiss chard! Before I began volunteering at Hobbs Farm, I never heard of Swiss Chard. Swiss Chard has distinctly large, dark green leaves and colorful stems, which are harvested at various stages of maturity. The whole plant with tender, young leaves can be used for salads, while the individual large-sized, mature leaves can be harvested for sautéing and cooking. The vegetable is known by many names including silverbeet, spinach beet, perpetual spinach, bright lights, crab beet, and seakale beets. It has an impressive phytonutrient profile which contains an/oxidants, an/-inflammatory, and whole body benefits. Swiss chard is very low in calories and an excellent source of Vitamin C, K,A, and B, and omega 3 fats.
Our HeartBeet Farms CSA members indulged in white bean chard soup by Healthy Living Networking as our weekly soup or sauce in Week 4. Enjoy the recipe!
Ingredients
- 4 tablespoons extra-virgin olive oil
- 1 large onion, diced
- Sea salt
- 1 package dry cannelloni or white bean soaked and cooked to packaged directions
- 4 cups home made chicken broth
- 5 cloves garlic (4 minced; 1 whole)
- 1/4 cup chopped fresh cilantro
- 1 bunch Swiss chard, leaves roughly chopped
- Freshly ground pepper
Directions
Heat 1 tablespoon olive oil in a medium pot over medium-high heat. Add the onion and 1 1/2 teaspoons salt and cook until the golden brown, about 5 minutes. Add the cooked beans and broth, bring to a simmer and cook 15 minutes.
Meanwhile, heat the remaining 3 tablespoons olive oil in a large skillet over medium heat. Grate garlic and cilantro and cook until the garlic is soft, about 2 minutes. Stir in the chard, cover and cook until wilted, 1 to 2 minutes. Scrape the contents of the skillet into the soup pot and simmer until heated through, and flavors are blended. Season with salt and pepper.
