This Gut-Friendly Green Swish Chard Soup is, as the name suggests, made with leafy, vitamin-rich swiss chard. A relative of beetroot, it’s high in vitamins A, C and K, as well as iron, magnesium, manganese and potassium. I find this leafy vegetable much easier to stomach than Kale, so I decided to use it in soup.
My mom and stepfather Gerry have been visiting us since Easter and yesterday he got a very painful abscess. It is so bad that it has given him a fever!
Luckily enough he was able to get an emergency appointment at the dentist, but the tooth had to be removed. He isn’t able to eat anything solid of course, so this seemed like a good time to serve up a nourishing soup.
When you are on antibiotics (which he is) it is important to eat things that help the body and gut heal and are easier to digest – as antibiotics can change the gut flora of your tummy drastically!
What’s in this soup?
Good for what ails you, this restorative Swiss chard soup is both comforting and packed with nutritious green leafy vegetables.
I also used leeks, coriander, vegetable stock, nutritional yeast and coconut cream, and freshened the flavours up with another handful of fresh coriander and a squeeze of lemon.
Adding Nutritional Yeast
If you haven’t tried flavouring your food with nutritional yeast yet, this is the perfect recipe to try incorporate this awesome flavour into.
This powder looks like sawdust but tastes like parmesan. It has a strong rich, nutty umami savouriness that makes this soup extra yummy.
I also used it in the crunch element of the dish – the toasted hemp and pumpkin seeds.
You can blend this Green Swish Chard Soup using a hand blender or an actual blender. The more you blend the smoother the soup will be. If you like your soup with a bit more texture only blend it slightly on a low setting.
Store any leftover soup in the fridge or freezer!
Gut-Friendly Green Swiss Chard Soup
- 300 g Swiss chard
- 1 tbsp nutritional yeast
- 1/2 lemon
- 1 tbsp olive oil
- 3 baby leeks
- 1 /2 cup fresh coriander plus a bit extra for blending
- 1 tsp dried parsley
- salt & pepper to taste
- 1/2 can coconut cream
- 1 vegetable stock cube dissolved in a liter of water
Hemp and Pumpkin Seed Crunch
- 1 tbsp pumpkin seeds
- 1 tbsp hemp seeds
- 1 tsp nutritional yeast
- tbsp olive oil
- Chop up your leeks and then fry them, along with a pinch of salt and the parsley, in a pan with olive oil, over medium heat until golden brown
- Now add in your chopped up swiss chard, coriander and nutritional yeast and fry for a further minute. Pour your stock and water mixture over the veggies and let simmer for 5 - 10 minutes
- While the soup is simmering, make your seed crunch. Start by heating olive oil in a pan over medium heat and add your seeds. As they start to bubble, add the nutritional yeast and switch the heat off.
- Remove soup from heat and blend with a hand blender or an actual blender. Add a squeeze of lemon, some more fresh coriander, coconut cream and salt and pepper according to your taste. Blend once more to incorporate these additions.
- Ladle soup out into bowls and top with seed crunch, olive oil and more coriander if you'd like.