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Lentil and Penne Soup with Swiss Chard


Submitted by zaxel

Makes 6 servings

This recipe is modified from a Good Housekeeping recipe to have lower sodium.

Ingredients
1 tablespoon olive oil
4 small carrots, peeled and 1/4 inch sliced
1 small onion, chopped
1 garlic clove - minced
14 1/2 ounces Diced Tomatoes, No Salt Added
14 ounces vegetable broth, no salt added
3/4 cup dry lentils
1/2 teaspoon Sea Salt
1/2 teaspoon pepper, black -coarsely ground
1/4 teaspoon dried marjoram
6 cups water
1 pound swiss chard
3 oz Whole Wheat Penne
2 tablespoons basil, dried
Directions
  1. Cook carrots, onion and garlic over medium heat in a 5 quart pan with the olive oil. Cook until golden.

  2. Add the tomatoes through to the water.

  3. Heat to boiling.

  4. Reduce to low and simmer for 20 minutes - until lentils are almost done.

  5. Bring heat up to medium-high, and stir in swiss chard and the penne. Boil, then reduce to medium and cook until pasta is done (10 minutes or so).

  6. Add basil before serving.

Categories

Beans, Soup, Vegetarian, Kosher
Nutrition Facts
Serving Size 534.2g
Amount Per Serving
Calories
200
Calories from Fat
28
% Daily Value*
Total Fat
3.1g
5%
Saturated Fat
0.3g
1%
Cholesterol
0mg
0%
Sodium
373mg
16%
Total Carbohydrates
34.3g
11%
Dietary Fiber
12.2g
49%
Sugars
5.9g
Protein
12.0g
Vitamin A 185% • Vitamin C 60%
Calcium 9% • Iron 27%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.

Legend



Calorie Breakdown (?)
Nutrition Breakdown
Daily Values (?)
Daily Values

Nutritional Analysis
Nutrition Grade
95% confidence

A
   Good points
  • Very low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in magnesium
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
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