Swiss Chard & White Bean Stew with Onions & Tomatoes
A hearty and healthy meatless-Monday meal perfect for the whole family.
Prep Time20 minutes mins
Cook Time25 minutes mins
Total Time45 minutes mins
Course: Dinner, Healthy, Meatless Monday, Vegan
Cuisine: American
Keyword: onion, soup, stew, tomato, white bean
Servings: 4 servings
Calories: 160kcal
- 2 pounds Swish chard cleaned with large stems discarded. Slice each leaf crosswise in 2-inch strips
- 3 tablespoons olive oil
- 4 garlic cloves minced
- 1 teaspoon crushed red pepper
- 1 large white onion chopped
- 1 (15-ounce) can diced tomatoes no salt added
- 1 (15-ounce) can cannellini beans rinsed and drained
- 1 teaspoon balsamic vinegar
Bring a large soup or stock pot of water to a boil over high heat. Add the chard and stir. Reduce the heat to medium-high and simmer for 8 minutes. Drain and gently press the chard to remove excess moisture. Set aside.
While the chard is cooking set a large non-stick skillet over medium-high heat. Add the olive oil and heat until shimmering.
Add the chopped onion and saute about 5 minutes or until it begins to soften.
Add the crushed red pepper and garlic and saute for 2 minutes.
Stir in the canned tomatoes and bring to a boil.
Add the beans and heat over medium-high heat for about 3 minutes.
Add the chard and cook for about 5 minutes or until the flavors meld.
Stir in the balsamic vinegar and season with salt to taste.
- Inspired by a recipe posted on Food and Wine
Nutrition information is calculated using an ingredient database and should be considered an estimate. When multiple ingredient alternatives are given, the first listed is calculated for nutrition. Garnishes and optional ingredients are not included.
Calories: 160kcal | Carbohydrates: 14g | Protein: 5g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 495mg | Potassium: 996mg | Fiber: 5g | Sugar: 5g | Vitamin A: 14276IU | Vitamin C: 75mg | Calcium: 133mg | Iron: 4mg