Estimated Nutrition (whole recipe, rough)
Counts 9 of 11 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Chicken | 100g cooked | 165 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Onion | 1 medium (110g) | 44 |
| Beet | 1/2 cup (85g) | 35 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Salt | 1 tsp (6g) | 0 |
| Swiss Chard | not in our table | 0 |
| Bean | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 1/2 lbs swiss chard or escarole or beet leaves, trimmed (I used kale)
- 6 cups chicken broth or vegetable broth (I used half of each)
- 1-5 clove garlic (I'm sure I used at least 5!)
- 1 cup cooked white beans or canned white beans (I used northern beans; cannellini or other * * white beans would work too)
- kosher salt, to taste
- white pepper, to taste
- freshly grated parmesan cheese (to finish)
- red pepper flakes (for garnish)
- =
Directions
Bring large pot of water to a boil.
Boil greens for about 5 minutes, just till tender, and then plunge into water to stop cooking.
Squeeze out as much water as possible and set aside (you can do this step before you make the rest of the soup.).
Bring broth to simmer in large pot over med-high heat.
Add garlic and greens, and beans (if using canned, rinse and drain to rid the excess sodium!) Simmer gently for about ten minutes, partially covered.
Sprinkle with salt and pepper.
Ladle soup into bowls.
Pass cheese and pepper flakes at table.