Today’s green tip is a recipe! Enjoy this heart healthy and delicious dish any day of the week.
To make this ahead of time, follow the directions through step 4, omitting the lemon. Cover and refrigerate for up to 3 days. Season with lemon just before serving.
Basic Green Soup
2 Tbsp. extra virgin olive oil, plus more for garnish
2 large yellow onions, chopped
1 tsp. salt, divided
2 Tbsp. plus 3 c. water, divided
1/4 c. arborio rice
1 bunch green chard (about 1 pound)
14 c. gently packed spinach (about 12 ounces), any tough stems trimmed
4 c. vegetable broth
Big pinch of cayenne pepper
1 Tbsp. lemon juice, or more to taste
1. Heat 2 Tbsp. oil in a large skillet over high heat. Add onions and 1/4 tsp. salt; cook, stirring frequently, until the onions begin to brown, about 5 minutes. Reduce the heat to low, add 2 Tbsp. water and cover. Cook, stirring frequently until the pan cools down, and then occasionally, always covering the pan again, until the onions are greatly reduced and have a deep caramel color, 25 to 30 minutes.
2. Meanwhile, combine the remaining 3 cups water and 3/4 tsp. salt in a soup pot or Dutch oven; add rice. Bring to a boil. Reduce heat to maintain a simmer, cover and cook for 15 minutes. Trim the white ribs out of the chard (save for another use, such as to add to a stir-fry or other soup). Coarsely chop the chard greens and spinach.
3. When the rice has cooked for 15 minutes, stir in the chard greens. Return to a simmer; cover and cook for 10 minutes. When the onions are caramelized, stir a little of the simmering liquid into them; add them to the rice along with the spinach, broth and cayenne. Return to a simmer, cover and cook, stirring once, until the spinach is tender but still bright green, about 5 minutes more.
4. Puree the soup in the pot with an immersion blender until perfectly smooth or in a regular blender in batches (return it to the pot). Stir in 1 Tbsp. lemon juice. Taste and add more lemon juice, if desired. Garnish each bowl with a drizzle of olive oil.
Makes 8 servings.
Per serving: 99 calories; 4g fat (1g saturated, 2g monounsaturated); 0mg cholesterol; 14g carbohydrate; 0g added sugars; 3g protein; 3g fiber; 669mg sodium; 425mg potassium; 124% daily value (DV) vitamin A; 40% DV vitamin C; 20% DV magnesium; 16% DV folate.
Recipe courtesy of Eating Well, September/October 2011.