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Leafy greens are full of important nutrients like folate, iron, and vitamin K, and their consumption has been demonstrated to be beneficial to human health in a number of ways. Consumption of leafy green and cruciferous vegetables has been shown to reduce the risk of cardiovascular disease and cancer.
This week’s recipe highlights Swiss chard in a hearty soup with white beans, ham, and pumpkin. It was sent to CCSA as part of a series of emails from our resident chef, Dr. Linda Doody.
“Soup is cuisine’s kindest course.”
Virginia Woolf
White Bean Soup with Ham, Pumpkin, and Chard
Category
CCSA Blog
Healthy Eating
Simply Recipes, Elise Bauer (https://www.simplyrecipes.com/recipes/white_bean_soup_with_pumpkin_and_chard/) [downloaded March 2014]
Ingredients
- 2 Tbsp extra virgin olive oil
- 2 cups chopped yellow onion
- 3 bay leaves
- 2 stalks celery, chopped
- 4 cloves garlic, peeled and minced
- 2-pound sugar pumpkin, halved, seeds scooped out, flesh peeled, and cut into 1-inch chunks (~3½ cups) (the same quantity of butternut or almost any winter squash can be substituted)
- ½-pound ham hock
- 8 cups chicken stock
- 1 (15-ounce) can whole peeled tomatoes, drained OR 1 large fresh, ripe tomato, peeled and chopped
- 6 sprigs fresh thyme, tied with string (or ½ teaspoon dried thyme)
- 2 (15-ounce) cans cannellini beans, rinsed and drained (home-cooked cannellini beans can be substituted)
- 4 large Swiss chard leaves, center rib removed and leaves roughly chopped (kale makes a great substitute)
- Freshly ground black pepper to taste
Instructions
- Heat the olive oil on medium heat in a large, thick-bottomed pot (5–6 quart). Add the onion and bay leaves and cook for 2–3 minutes, until slightly softened. Add the chopped celery, cook for 2–3 more minutes. Add the minced garlic and cook for a minute more.
- Add the chopped pumpkin and ham hock to the pot. Add the chicken stock, tomatoes, and thyme. Increase heat to bring to a simmer. Reduce heat to maintain a simmer, uncovered. Let simmer for 1½ hours.
- Remove the ham hock from the soup pot and let cool enough to handle. Add the white beans and cook for 15 minutes. Add the chopped chard and simmer until it is wilted, a few minutes more.
- Strip the meat from the ham hock, chop it, and return to the pot. If needed, add 1–2 cups of water to the soup to thin. Remove bay leaves before serving. Add freshly ground black pepper and adjust seasonings to taste.
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