This hearty vegetarian soup makes a great appetizer or light lunch. I use my Homemade Vegetable Stock as a base, but you can also use store-bought vegetable broth. You can use white cannellini or navy beans instead of white kidney beans. Beans are loaded with protein and detoxifying fiber, which makes them a great ally if you’re trying to manage your weight. Fiber can also help regulate cholesterol and reduce your risk of certain cancers. Swiss chard has cancer-inhibiting carotenoids and vitamin C. Chard is an excellent source of vitamin K, which helps build strong bones. Both the White Bean Soup and Vegetable Stock recipes are in my Age Beautifully Cookbook.
1 can (15 oz.) white kidney beans
1 Tbs. canola oil
¼ cup chopped onion
¼ cup chopped tomatoes
1 tsp. crushed garlic
3 cups vegetable stock
2 tsp. sea salt
¼ tsp. black pepper
1 cup Swiss chard strips
2–3 Tbs. olive oil
1. Drain the beans and divide them equally into 2 bowls. Mash the beans in 1 bowl. Keep the beans in other bowl whole. Set both bowls aside.
2. Heat the oil in a large stockpot with a heavy bottom. Cook the onion, tomatoes, and garlic over medium heat for 3 minutes or until the onions are translucent.
3. Add the vegetable stock, salt, pepper, and the mashed beans and bring to a boil.
4. Add the whole beans and the Swiss chard. Remove from the heat.
5. Ladle the soup into bowls and drizzle with the oil.