RECIPES FOR HEALTH
Swiss Chard and Chickpea Minestrone
Andrew Scrivani for The New York Times
By MARTHA ROSE SHULMAN
Published: March 28, 2011
This simple minestrone, packed with Swiss chard, does not require a lot of time on the stove.
Recipes for Health
Martha Rose Shulman presents food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and to eat.- See All Recipes for Health »
- Visit Recipes for Health on Facebook.
Related
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Recipes for Health: Bruschetta With Swiss Chard and Smoked Trout(March 30, 2011)
Recipes for Health: Stir-Fried Swiss Chard and Red Peppers (April 1, 2011)
¶2 tablespoons olive oil¶1 medium onion, chopped¶2 medium carrots, cut in small dice¶1 celery stalk, cut in small dice¶1 leek, white and light green parts only, halved lengthwise, cleaned thoroughly and sliced thin¶Salt
¶4 large garlic cloves, minced¶7 cups water¶2 tablespoons tomato paste¶A bouquet garni consisting of 1 Parmesan rind, 1 bay leaf, 3 sprigs parsley and 3 sprigs thyme, tied together with kitchen string or tied into a piece of cheesecloth¶1 (15-ounce) can chickpeas, drained and rinsed¶1/2 pound Swiss chard, stemmed, leaves washed and cut crosswise in thin strips (chiffonade) (4 cups, tightly packed, chiffonade)¶Freshly ground pepper to taste¶Freshly grated Parmesan¶1. Heat the olive oil over medium-low heat in a large, heavy soup pot or Dutch oven. Add the onion, carrots and celery. Cook, stirring, until beginning to soften, about three minutes. Add 1/2 teaspoon salt and the leek. Continue to cook, stirring often, until tender, about three minutes. Add the garlic, stir for about a minute, and then stir in the water, tomato paste and the bouquet garni. Bring to a simmer. Add salt to taste, reduce the heat to low, cover and simmer 30 minutes. Stir in the chickpeas. Taste and adjust salt. Remove the bouquet garni.¶2. Add the Swiss chard and the pasta to the soup, bring back to a simmer, and simmer another 10 minutes or until the pasta is cooked al dente. Grind in some pepper, taste and adjust seasonings. It should be savory and rich-tasting. Serve in wide soup bowls, with a sprinkling of Parmesan over the top.¶Yield: Serves six to eight.¶Advance preparation: You can make this through Step 1 several days ahead and keep in the refrigerator or freeze. The closer to serving time you add the chard, the brighter it will be.¶Nutritional information per serving (six servings): 169 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 4 grams monounsaturated fat; 0 milligrams cholesterol; 25 grams carbohydrates; 5 grams dietary fiber; 314 milligrams sodium (does not include salt to taste); 6 grams protein¶Nutritional information per serving (eight servings): 126 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 19 grams carbohydrates; 4 grams dietary fiber; 236 milligrams sodium (does not include salt to taste); 5 grams protein¶Martha Rose Shulman is the author of "The Very Best of Recipes for Health." .
This simple minestrone, packed with Swiss chard, does not require a lot of time on the stove.
Recipes for Health
Martha Rose Shulman presents food that is vibrant and light, full of nutrients but by no means ascetic, fun to cook and to eat.
- See All Recipes for Health »
- Visit Recipes for Health on Facebook.
Related
Recipes for Health: A Versatile Vegetable for a Chilly Spring (March 28, 2011)
Recipes for Health: Onion Pizza With Ricotta and Chard (March 29, 2011)
Recipes for Health: Bruschetta With Swiss Chard and Smoked Trout(March 30, 2011)
Recipes for Health: Stir-Fried Swiss Chard and Red Peppers (April 1, 2011)
¶2 tablespoons olive oil
¶1 medium onion, chopped
¶2 medium carrots, cut in small dice
¶1 celery stalk, cut in small dice
¶1 leek, white and light green parts only, halved lengthwise, cleaned thoroughly and sliced thin
¶Salt¶4 large garlic cloves, minced
¶7 cups water
¶2 tablespoons tomato paste
¶A bouquet garni consisting of 1 Parmesan rind, 1 bay leaf, 3 sprigs parsley and 3 sprigs thyme, tied together with kitchen string or tied into a piece of cheesecloth
¶1 (15-ounce) can chickpeas, drained and rinsed
¶1/2 pound Swiss chard, stemmed, leaves washed and cut crosswise in thin strips (chiffonade) (4 cups, tightly packed, chiffonade)
¶Freshly ground pepper to taste
¶Freshly grated Parmesan
¶1. Heat the olive oil over medium-low heat in a large, heavy soup pot or Dutch oven. Add the onion, carrots and celery. Cook, stirring, until beginning to soften, about three minutes. Add 1/2 teaspoon salt and the leek. Continue to cook, stirring often, until tender, about three minutes. Add the garlic, stir for about a minute, and then stir in the water, tomato paste and the bouquet garni. Bring to a simmer. Add salt to taste, reduce the heat to low, cover and simmer 30 minutes. Stir in the chickpeas. Taste and adjust salt. Remove the bouquet garni.
¶2. Add the Swiss chard and the pasta to the soup, bring back to a simmer, and simmer another 10 minutes or until the pasta is cooked al dente. Grind in some pepper, taste and adjust seasonings. It should be savory and rich-tasting. Serve in wide soup bowls, with a sprinkling of Parmesan over the top.
¶Yield: Serves six to eight.
¶Advance preparation: You can make this through Step 1 several days ahead and keep in the refrigerator or freeze. The closer to serving time you add the chard, the brighter it will be.
¶Nutritional information per serving (six servings): 169 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 4 grams monounsaturated fat; 0 milligrams cholesterol; 25 grams carbohydrates; 5 grams dietary fiber; 314 milligrams sodium (does not include salt to taste); 6 grams protein
¶Nutritional information per serving (eight servings): 126 calories; 1 gram saturated fat; 1 gram polyunsaturated fat; 3 grams monounsaturated fat; 0 milligrams cholesterol; 19 grams carbohydrates; 4 grams dietary fiber; 236 milligrams sodium (does not include salt to taste); 5 grams protein
¶Martha Rose Shulman is the author of "The Very Best of Recipes for Health." .
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