This is absolutely my favorite soup. Hearty, but bright, fresh and full of flavor, texturally complex and seriously packed with fiber – it’s totally satisfying anytime of year.
4 carrots, peeled and cut into chunks
4 stalks celery, peeled and cut into chunks
1 leek, white part cut into chunks
1 head of garlic, cut crosswise
4 sprigs fresh thyme
1/2 bunch parsley
8 oz. mushrooms, cleaned of dirt
1 t. sea salt
10 cups water
2 T. extra virgin olive oil
2 cloves garlic, minced
2 russet potatoes, peeled and cut into 1 inch chunks
8 cups vegetable broth (as prepared in this recipe)
2 cans organic white beans, drained of liquid and rinsed (my favorite brand is Eden – the firmest beans I’ve found)
1 bunch Swiss chard
- Add first 9 ingredients to a large pot. Bring to a boil, reduce to low heat and simmer for 1 1/2 hours. Season with salt & pepper.
- Heat olive oil in a large pot and sauté garlic for 1 minute. Add potatoes and stir, cooking for 2 minutes.
- Add beans and vegetable broth. Bring to a boil. Quickly reduce to low heat and simmer for 30 minutes. Add chard after 20 minutes.
If you don’t have time for a homemade broth, simply purchase your favorite low-sodium variety (chicken or vegetable). If you’d like to take some extra time and use dried beans, purchase 1 cup dried white beans and soak overnight. Rinse thoroughly and place in a pot of cold water, bring to a boil, reduce to low heat and simmer for 1 hour with a few bay leaves and thyme (do not add salt, it will make the beans mushy).
TOTAL FAT 8G
SAT FAT 1.5G
DIABETIC EXCHANGES: 3 STARCH, 1 VEG, 1 FAT