This is a super healthy and delicious soup with swiss chard and kale.
Kale is a good source of antioxidant vitamins A, C, and K and sulphur-containing phytonutrients. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and 684% of vitamin K.
According to WebMD, Swiss chard is a powerhouse of nutrition. It is an excellent source of antioxidants vitamin K, vitamin A, vitamin C, magnesium, copper, manganese, potassium, vitamin E, and iron. Swiss chard is also a very good source of dietary fiber, choline, vitamin B2, calcium, vitamin B6, phosphorus, and protein. Additionally, Swiss chard is a good source of pantothenic acid, zinc, vitamin B1, vitamin B3, folate, and selenium.
In a large saucepan, heat the olive oil over medium-high heat. Add onion, carrots, celery, red pepper and potatoes sauté until soft.
Blend 3/4 cup of the beans in a processor until almost smooth. Add the pureed beans, remaining beans, vegetable broth, tomatoes, salt and pepper into soup and bring the mixture to a boil. Then reduce the heat to medium-low and simmer for 30 minutes until vegetables are cooked through.
Add the kale and swiss card simmer for a final 5 minutes.
- 1 medium yellow onion, diced
- 2 carrots, peeled and chopped
- 2 stalks celery, chopped
- 1 red bell pepper, diced
- 2 red potatoes, peeled and cubed
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 3 tablespoons chopped fresh parsley
- 1 teaspoon dried rosemary, crushed
- 1 teaspoon dried thyme
- 1/2 teaspoon turmeric
- 1/4 teaspoon crushed red pepper (optional)
- 2 (32 oz) carton unsalted or low-sodium vegetable broth
- 1 (28 oz) can Italian crushed tomatoes
- Salt and freshly ground black pepper, to taste
- 2 (15 oz) can cannellini beans, drained and rinsed
- 1 bunch fresh kale,stemmed and chopped into pieces
- 1 bunch Swiss chard, stemmed and chopped into pieces
- Shredded parmesan cheese, for garnish (omit or use vegan parmesan if making vegan)
1- In a large saucepan, heat the olive oil over medium-high heat. Add onion, carrots, celery, red pepper and potatoes sauté until soft, stirring frequently about 4 minutes. Add the garlic, parsley, rosemary, thyme and turmeric continue to sauté for another 2-3 minutes.
2- Blend 3/4 cup of the beans in a processor until almost smooth. This will give the soup a thicker consistency. Add the pureed beans, remaining beans, vegetable broth, tomatoes, salt and pepper into soup and bring the mixture to a boil. Then reduce the heat to medium-low and simmer for 30 minutes until vegetables are cooked through. Stirring occasionally.
3- Add the kale and swiss card simmer for a final 5 minutes. Taste and adjust salt & pepper.
4- Ladle the soup into bowl and sprinkle with Parmesan cheese, if desired and warm crusty bread.
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