Swiss Chard is low in calories and high in nutrients.

It contains at least 13 antioxidants and syringic acid, linked with regulating blood sugar levels.  It’s also rich in Vitamins A, K and C. (source: www.WHFoods.com). This recipe is based on a comfort food soup from my childhood. It’s especially comforting in the cold weather months, but enjoy it any time of year when you want a hearty and nutritious meal.

Total Preparation Time: 1 hour 45 minutes
Prep: 15 minutes
Cook: 90 minutes
Yield: 6 servings
Level: Easy

Ingredients

  • 1/4 c. barley
  • 6 c. vegetable broth
  • 3 c. Swiss chard, rinsed thoroughly, stems discarded for compost and chopped into bite sized pieces
  • 1 can black beans, drained and rinsed thoroughly
  • 1 large carrot cut into thin slices
  • 1/4 c. shallot minced
  • 2 garlic cloves, minced
  • juice of 1 lemon
  • 1/4 cup chopped cilantro
  • 1/2 T. salt or to taste
  • fresh ground pepper to taste

 

Directions

  1. Bring barley and vegetable broth to boil in soup pot, about 5 minutes.
  2. Reduce heat and simmer until barley is tender, about 30 minutes.
  3. Add Swiss Chard, beans, shallot, garlic, lemon juice and carrot slices. Cook for an additional 20 minutes until vegetables are tender
  4. Just before serving, stir in the cilantro, salt and pepper.

Enjoy our Black Bean, Barley & Swiss Chard Soup, let us know what you think