veg: easy chard and bean soup

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* Exported from MasterCook *

 

Swiss Chard as a Southwestern Soup

 

Recipe By :Graham Kerr

Serving Size : 4 Preparation Time :0:00

Categories : Soups {Posted}

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

3 cups Swiss chard leaves -- cut into strips

1 teaspoon oil

1 onion -- chopped

2 cloves garlic -- crushed

1 tablespoon chili powder

1 teaspoon cumin

3 cups defatted low-sodium vegetable broth

1 3/4 cups cooked pinto beans

or 15-oz can drained and rinsed

16 ounces diced tomatoes -- (Canned)

 

Wash and dry Swiss chard. Cut leaves into strips and cut stems into small

pieces. Heat oil in a large saucepan. Add onion and garlic. Stir in chili powder

and cumin. Add sliced Swiss chard leaves and toss to coat with the spices. Pour

in vegetable stock, beans, tomatoes and chopped Swiss chard stems. Bring mixture

to a boil. Reduce heat and simmer for 5 minutes. Serve hot

 

 

Description:

" Fruit and Vegetable Servings Per Person: 2.5 "

Source:

" Do Yourself a Favor: 5 a Day Recipes "

S(Archived):

" http://fangc.nci.nih.gov/rserver/r-bin/recipe_server.cgi "

Copyright:

" Fare Start 90 second infomercials sponsored by NCI "

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Per Serving (excluding unknown items): 177 Calories; 3g Fat (15.1% calories from

fat); 8g Protein; 32g Carbohydrate; 9g Dietary Fiber; 0mg Cholesterol; 832mg

Sodium. Exchanges: 1 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2

Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0

 

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