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, five simple ingredients and less than 20 minutes of your time result 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 soup 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:
- ½ cup chopped Swiss chard
- ½ cup cooked cannellini beans
- 1 cup low-sodium vegetable broth
- 1 garlic clove, minced
- 1 teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 174.3 kilocalories
- Fat: 4.9 grams
- Saturated Fat: 0.7 grams
- Carbohydrates: 24.5 grams
- Sodium: 80.2 milligrams
- Sugar: 0.7 grams
- Fibre: 6.1 grams
- Protein: 9.3 grams
- Calcium: 104.0 milligrams
- Iron: 3.8 milligrams
- Potassium: 593.5 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, stirring 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.
PREP TIME
5 minutes
COOKING TIME
15 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 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 Veg: 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
- Fridge Storage: Let the soup cool completely and store in an airtight container for up to 3 days in the fridge.
- Freezing: Freeze in single-serving containers for up to 2 months. Thaw in the fridge 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 Prep: Double or triple the recipe to portion out meals for the week ahead so it holds up well.