Digest Diet: Lemony Lentil & Chard Soup

By pavaldez

1-cup serving is 151 calories;
9g protein, 2.5 g fat, 11g fiber, 44mg calcium, 16mg vitamin C, 23 g carbohydrate and 187 sodium

Ingredients

• 1 pound green Swiss chard
• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• 3 cloves garlic, chopped
• 1 bay leaf
• 2 cups lentils
• 1/4 cup fresh lemon juice
• 1/4 cup chopped dry-pack sun-dried tomatoes
• 1/2 teaspoon ground allspice
• 1/3 teaspoon coarse sea salt
• 1/2 teaspoon black pepper

Preparation

Step 1

Separate the leaves and center ribs of the chard. Chop the ribs into 1/2-inch pieces (2 cups). Coarsely chop the leaves (about 8 cups packed).

In a 5- to 6-quart pot, heat the oil over medium heat. Add the chard ribs, onion, garlic, and bay leaf and cook, stirring occasionally, until softened and beginning to brown, about 10 minutes.

Add the chard leaves, lentils, lemon juice, tomatoes, allspice, salt, and pepper. Cover and simmer until the lentils and chard are very tender, about 30 minutes. Discard bay leaf.