RECIPES FOR HEALTH Swiss Chard and Chickpea Minestrone

[herbsandhelpers]

RECIPES FOR HEALTH
Swiss Chard and Chickpea Minestrone
 
This simple minestrone, packed with Swiss chard, does not require a lot of time on the stove.

Ingredients

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)

1/2 cup soup pasta, like elbow macaroni or broken spaghetti

Freshly ground pepper to taste

Freshly grated Parmesan

Method

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

Recipe by Martha Rose Shulman