Lentil Swiss Chard Soup with Orange Zest
This one-pot lentil Swiss chard soup with orange zest is a delicious plant-based meal! It's easy to make, full of vibrant flavor, and oh-so-satisfying.
- 1 1/4 cups lentils du Puy
- 1 stalk Swiss chard (washed and patted dry)
- 3 tablespoons olive oil (extra virgin)
- 1 small onion (diced)
- 4 cloves garlic (finely chopped)
- 6 cups chicken or vegetable stock
- 1 sprig fresh thyme (leaves only)
- 2 strips orange rind (finely minced)
- zest of 1/2 an orange
- 1 teaspoon salt
- Freshly ground black pepper
- 1 medium carrot (grated)
- 1 small hunk Parmesan cheese
Rinse the lentils in a fine-mesh sieve.
Slice the leaves from the Swiss chard, then slice the stalk into 1/4-inch pieces. Roll the leaves tightly, slice, then finely chop them.
In a soup pot, add the olive oil. Once hot, add the onion and garlic, then sauté until translucent.
Add the lentils, stock, thyme, minced orange rind, Swiss chard stalk (reserve the leaves), salt, and pepper to taste. Bring everything to a boil, then reduce to a simmer and cook for 30 minutes.
Add the Swiss chard leaves and grated carrot, then simmer for another 5 minutes.
Ladle into four serving bowls, sprinkle with the orange zest, and grate fresh Parmesan on top.
This recipe is for 4 servings of lentil soup.
The nutritional information was calculated using vegetable stock and 1/2 tablespoon of Parmesan cheese per serving.
To reduce the sodium, cut back or eliminate the added salt and/or use less Parmesan cheese.
To reduce the fat, sauté the onion and garlic in 2 tablespoons of olive oil instead of 3.
For a vegan-friendly meal, use vegetable stock and skip the Parmesan.
Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.
Serving: 1bowl | Calories: 388kcal | Carbohydrates: 46g | Protein: 17g | Fat: 13g | Saturated Fat: 2g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 2mg | Sodium: 735mg | Potassium: 0mg | Fiber: 4g | Sugar: 6g | Vitamin A: 0IU | Vitamin C: 0mg | Calcium: 0mg | Iron: 0mg | Net carbs: 42g