Healthy Lentil Soup with Rainbow Chard

5 from 31 votes
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This lentil & rainbow chard soup is not only pretty and nutritious but also a deliciously healthy, vegan soup.

Lentil & Rainbow Chard soup served in a heart shaped bowl with lentils and chard leaves next to it

Now, if you know me at all then you know that I love to create rainbow food recipes so it’s a wonder that I haven’t used this gorgeous Swiss chard before. Not to mention that Swiss chard has a multitude of health benefits which, coupled with lentils, create a filling, nutritious meal.

rainbow chard leaves on the table

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Benefits of Swiss Chard

  • Swiss chard is full of antioxidants, which not only protect cells from free radical damage but also aid in the prevention of certain conditions like heart disease and lung cancer.
  • it also contains ‘Vitexin’ which seems to lower blood pressure, reducing inflammation and inhibiting blood clotting.
  • Just 1 cup of cooked Swiss chard is absolutely packed with vitamins and minerals, including your entire daily amount of vitamin A & K, as well as half the daily amounts of Vitamin C.
This Lentil & Rainbow Chard soup is not only pretty and nutritious but also a deliciously healthy, vegan soup.  
  • It is also low calorie, with just 35 calories per cooked cup. And so packed with nutrition without the additional calories.
  • Swiss chard is also a good source for calcium, magnesium, copper, zinc, sodium, phosphorus and vitamin E.
  • 1 Cup of cooked chard contains 15% of your daily recommended Fiber- good for a healthy gut and bowel as well as stabilizing blood sugars, lowering cholesterol and can even help maintain a healthy weight by keeping you feeling fuller for longer and reducing snacking.
  • You might also like this easy way to incorporate more swiss chard into your diet.
Rainbow chard

And lentils aren’t exactly empty calories; they are high in protein, iron, and fiber. As well as low in fat and full of polyphenols to aid the fight against radiation, UV rays as well as cancer.

What’s Needed

Ingredients for lentils soup with rainbow chard
  • A bunch of rainbow chard leaves
  • Lentils – I used black Beluga lentils, but feel free to use your favorite (brown, red and yellow, etc) 
  • Onions, lemon,  cumin powder, and olive oil. 

How to Make This Healthy Lentil Soup with Rainbow Chard

Start by washing the chard leaves and the lentils. 

Rainbow chard and lentils

Cook the lentils. Add the lentils to a large pot and cover with water. Bring to boil and let simmer over medium heat for about 30 minutes. 

Lentils soup with rainbow chard

In the meantime, chop the onion. 

Chopped Onion

Then chop the chard leaves. 

Rainbow chard, chopped

Sauté the onions with a bit of olive oil and cumin. 

Next, add the onion, lemon juice, and chopped chard to the pot with lentils. Stir well and let simmer for another 3-4 minutes so the chard can soften. 

Serve hot to enjoy this delicious soup.

Healthy Lentil Soup with Rainbow Chard

You can top it with some edible flowers. Or add a bit of salt and pepper to taste. 

Healthy Lentil Soup with Rainbow Chard

More Hearty Soup Recipes

If you try this healthy lentil soup with rainbow chard, I’d love to hear your thoughts/questions below. Also, I’d appreciate a recipe card rating below, and tag me in your recipe recreations on Instagram @Alphafoodie!

Healthy Lentil Soup with Rainbow Chard

5 from 31 votes
By: Samira
This Lentil & Rainbow Chard soup is not only pretty and nutritious but also a deliciously healthy, vegan soup.  
Prep Time: 5 minutes
Cook Time: 35 minutes
Total Time: 40 minutes
Servings: 2 servings

Ingredients 
 

  • 1 cup lentils
  • 12 oz swiss chard leaves rainbow for color (but normal ones work to)
  • 2 onions
  • 1 lemon
  • 1/4 tsp cumin
  • 1 tBsp olive oil

Instructions 

  • Wash the chard leaves and the lentils. 
  • Add the lentils to a pot and cover with water. Bring to boil and let simmer over medium heat for about 30 minutes. 
  • In the meantime, chop the onion and chard leaves.
  • Sauté the onions with a the olive oil and the cumin. 
  • Add the sautéd onion, lemon juice and chopped chart to the pot with lentils. Stir well and let simmer for another 3-4 minutes so the chard can soften. 
  • Serve and enjoy. You can top it with some edible flowers or sprinkle extra cumin seeds or salt and pepper.

Video

Course: Main
Cuisine: European
Freezer friendly: No
Shelf life: 3 Days

Nutrition

Serving: 1bowl, Calories: 461kcal, Carbohydrates: 73g, Protein: 27g, Fat: 8g, Saturated Fat: 1g, Sodium: 12mg, Potassium: 1152mg, Fiber: 33g, Sugar: 8g, Vitamin A: 37IU, Vitamin C: 41mg, Calcium: 93mg, Iron: 8mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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