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Lentil Swiss Chard Soup with Orange Zest

This one-pot lentil Swiss chard soup with orange zest is a delicious plant-based meal! It's easy to make, full of vibrant flavor, and oh-so-satisfying.
Author: Diabetic Foodie
Prep Time: 5 minutes
Cook Time: 40 minutes
Total Time: 45 minutes
Servings: 4

Ingredients 

  • cups lentils du Puy
  • 1 stalk Swiss chard, (washed and patted dry)
  • 3 tablespoons olive oil, (extra virgin)
  • 1 small onion, (diced)
  • 4 cloves garlic, (finely chopped)
  • 6 cups low-sodium vegetable broth
  • 1 sprig fresh thyme, (leaves only)
  • 2 strips orange rind, (finely minced)
  • 1 teaspoon salt
  • Freshly ground black pepper
  • 1 medium carrot, (grated)
  • zest of 1/2 an orange
  • 1 small hunk Parmesan cheese

Instructions

  • Rinse the lentils in a fine-mesh sieve.
    1¼ cups lentils du Puy
  • Slice the leaves from the Swiss chard, then slice the stalk into 1/4-inch pieces. Roll the leaves tightly, slice, then finely chop them.
    1 stalk Swiss chard
  • In a soup pot, add the olive oil. Once hot, add the onion and garlic, then sauté until translucent.
    3 tablespoons olive oil, 1 small onion, 4 cloves garlic
  • Add the lentils, stock, thyme, minced orange rind, Swiss chard stalk (reserve the leaves), salt, and pepper to taste. Bring everything to a boil, then reduce to a simmer and cook for 30 minutes.
    6 cups low-sodium vegetable broth, 1 sprig fresh thyme, 2 strips orange rind, 1 teaspoon salt, Freshly ground black pepper
  • Add the Swiss chard leaves and grated carrot, then simmer for another 5 minutes.
    1 medium carrot
  • Ladle into four serving bowls, sprinkle with the orange zest, and grate fresh Parmesan on top.
    1 small hunk Parmesan cheese, zest of 1/2 an orange

Notes

This recipe is for 4 servings of lentil soup.
The nutritional information was calculated using low-sodium vegetable stock and 1/2 tablespoon of Parmesan cheese per serving.
To reduce the sodium, cut back or eliminate the added salt and/or use less Parmesan cheese.
To reduce the fat, sauté the onion and garlic in 2 tablespoons of olive oil instead of 3.
For a vegan-friendly meal, skip the Parmesan.
Leftovers can be stored in an airtight container in the refrigerator for 3-4 days.

Nutrition Info Per Serving

Nutrition Facts
Lentil Swiss Chard Soup with Orange Zest
Serving Size
 
1 bowl
Amount per Serving
Calories
388
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
2
g
10
%
Trans Fat
 
0
g
Polyunsaturated Fat
 
0
g
Monounsaturated Fat
 
0
g
Cholesterol
 
2
mg
1
%
Sodium
 
735
mg
31
%
Potassium
 
0
mg
0
%
Carbohydrates
 
46
g
15
%
Fiber
 
4
g
16
%
Sugar
 
6
g
7
%
Protein
 
17
g
34
%
Vitamin A
 
0
IU
0
%
Vitamin C
 
0
mg
0
%
Calcium
 
0
mg
0
%
Iron
 
0
mg
0
%
Net carbs
 
42
g
* Percent Daily Values are based on a 2000 calorie diet.