HEARTY SWISS CHARD AND BEAN BOWL
This Hearty Swiss Chard And Bean Bowl is a wholesome and comforting soup perfect for cool days or when you need a satisfying and nourishing meal. The combination of earthy cannellini beans, vibrant Swiss chard and aromatic garlic offers both flavour and function, filling your bowl with high fibre, plant-based protein and vitamins. A single pot with five simple ingredients and less than 20 minutes of your time results in a warm and rustic dish that’s rich in nutrients and naturally gluten-free. It’s ideal for quick lunches, light dinners or as a starter to a larger meal. This soup is light on the stomach but heavy in flavour and its simplicity makes it adaptable to any kitchen. Whether enjoyed chunky or blended, this Hearty Swiss Chard And Bean Bowl is a timeless staple that delivers comfort and clean eating with every bite.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders
OCCASION/HOLIDAY
Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegetarian
DISH TYPE
Soup / Stew
INGREDIENTS
There are the following ingredients for Hearty Swiss Chard And Bean Bowl:
- 20 grams | 0.71 ounces | ½ cup chopped Swiss chard
- 90 grams | 3.17 ounces | ½ cup cannellini beans, cooked or canned and rinsed
- 240 millilitres | 8 fluid ounces | 1 cup broth
- 3 grams | 0.11 ounces | 1 garlic clove, minced
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 1 gram | 0.04 ounces | sea salt (to taste)
- 1 gram | 0.04 ounces | black pepper (to taste)
FULL NUTRITIONAL INFORMATION
- Calories: 161 kilocalories
- Protein: 7.62 grams
- Fat: 4.99 grams
- Saturated Fat: 0.65 grams
- Carbohydrate: 20.91 grams
- Sugars: 0.49 grams
- Fibre: 5.51 grams
- Sodium: 150 milligrams
PREPARATION
These steps are followed for the following ingredients for Hearty Swiss Chard And Bean Bowl:
- Warm The Oil: Heat the olive oil in a small pot over medium heat. Allow it to shimmer slightly before proceeding.
- Sauté Garlic: Add the minced garlic and sauté for 30 to 60 seconds until fragrant. Stir it to prevent burning.
- Cook The Chard: Stir in the chopped Swiss chard and cook for 3 to 4 minutes until it begins to wilt and soften.
- Add Beans And Broth: Pour in the vegetable broth and add the cannellini beans. Stir gently to combine.
- Simmer Gently: Let the mixture simmer for 10 to 12 minutes, allowing the flavours to develop and the chard to become tender.
- Adjust Seasoning: Taste and season with a pinch of salt or black pepper if needed.
- Serve Hot: Ladle into a bowl and enjoy warm, optionally with a slice of toasted whole grain bread.
PREPARATION TIME
5 minutes
COOKING TIME
17 minutes
TIPS
Here are some helpful tips for Hearty Swiss Chard And Bean Bowl:
- Use Both Stems And Leaves: The stems of Swiss chard are slightly crunchy and full of nutrients, so chop them finely and cook them slightly longer than the leaves.
- Rinse Canned Beans Well: This helps remove excess sodium and prevents a metallic taste.
- Go Slow On Garlic: Keep the heat moderate when sautéing garlic to avoid bitterness from overcooking.
- Add A Splash Of Lemon Juice: Just before serving, it brightens the flavours and enhances the soup’s freshness.
VARIATIONS
- Boost The Protein: Stir in ¼ cup cooked quinoa or a poached egg for added protein.
- Make It Vegan Creamy: Add a tablespoon of tahini or cashew cream at the end for a luscious texture.
- Spice It Up: Add a pinch of crushed chilli flakes or smoked paprika for extra warmth and depth.
- Add More Vegetables: Carrot, celery or diced courgette can be included to increase volume and texture.
- Swap The Greens: If Swiss chard isn’t available, use kale, spinach or collard greens.
PREPPING AND STORAGE
- Refrigerator Storage: Let the soup cool completely and store it in an airtight container for up to 3 days in the refrigerator.
- Freezing: Freeze in single-serving containers for up to 2 months. Thaw in the refrigerator overnight before reheating.
- Reheating Tips: Gently warm over low heat, stirring occasionally. Add a splash of broth or water if the soup has thickened.
- Batch Preparation: Double or triple the recipe to portion out meals for the week ahead so they hold up well.
