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Swiss Chard soup

Steps to follow:-
To make a Swiss Chard soup:
  1. Trim the bottoms of the chard stems. If the stems are thin and fibrous, separate the leaves and discard the stems. If they are wide, separate the leaves and cut the stems into 1/4-inch dice. Set aside with the celery and onion. Wash the leaves in 2 changes of water and chop medium-fine.
  2. Heat the olive oil in a large, heavy soup pot and add the onion, celery, and chard stalks. Cook, stirring often, until the vegetables begin to soften, about 3 minutes, and add a generous pinch of salt.
  3. Continue to cook, stirring often, until the vegetables are tender, another 3 minutes. Add the garlic and stir until fragrant, about 1 minute. Add the stock or water, bouquet garnish, and rice. Bring to a boil, add salt to taste, reduce the heat, cover, and simmer for 10 minutes.
  4. Stir the chard into the soup, cover, and simmer for another 10 minutes. Add freshly ground pepper, taste and adjust the salt. Serve with fresh lemon wedges for people to squeeze into their servings if desired and Parmesan for sprinkling.

How to consume:

  • Add a handful of fresh Swiss chard leaves to an omelet or scrambled eggs.
  • Throw a handful of Swiss chard leaves and stems into a fresh juice or smoothie before you blend.
  • Saute Swiss chard leaves and stems in a small amount of extra-virgin olive oil and season with freshly ground black pepper, minced garlic, and freshly grated Parmesan cheese. Eat as a side dish or as a baked potato topping.
  • Add Swiss chard to salads, wraps, sandwiches, or flatbreads.
Nutritional Value Special Facts
Potassium calcium and magnesium, minerals that help maintain healthy blood pressure. Swiss chard is a leafy green and a member of the beet family
Fibre found in Swiss chard may lower cholesterol levels by reducing your liver’s cholesterol production and helping your body excrete extra before it’s absorbed into the bloodstream. Chard contains 3 times the recommended daily intake of vitamin K and 44 percent of the recommended amount of vitamin A.
Iron, Sodium This vegetable can help to combat cancer, reduce blood pressure, and enhance performance in sports.
Vitamin A, Vitamin C, Vitamin K. Swiss chard can be eaten raw or cooked.
Calcium is present in the leaves which means that it provides a major boost for bone health.

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