Soup: Swiss Chard Soup
A great hearty soup with swiss chard with carrots, celery, tomatoes, barley and navy beans.
This recipe includes superfoods such as:
Health benefits of Swiss Chard Soup
Barley is about the best grain a woman with PCOS can eat. It is low in calories and has the lowest GI of all grains. Low-GI grains such as barley take much longer to digest and create a slow, steady rise in blood glucose and insulin levels. As mentioned before on Fertility Chef, low-GI foods reduce cravings. If possible, try and find hulled barley as it is the most nutrient dense of all types of barley.
Ingredients
5 medium carrots
5 stalks medium celery
1 lb swiss chard
1 large onion
28 oz tomatoes
15 oz navy beans
1/2 cup barley
Instructions
1. Chop or dice carrots, celery and onion.
2. Add all ingredients into large pan with two tomato cans of water.
3. Cook until barley is tender.
4. Note: if you like add some garlic as well.
Nutrition Facts
Serving Size: 10
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 136 kcal | ||
| Fat 0.83 g | ||
| Carbohydrate 27.97 g | ||
| Protein 7.03 g | ||
| Iron 173 mg | ||
| Calcium 94 mg | ||
| Monounsaturated Fat 0.11 g | ||
| Polyunsaturated Fat 0.36 g | ||
| Saturated Fat 0.16 g | ||
| Sodium 430 mg | ||
| Sugar 3.08 g | ||
| Potassium 740 mg | ||
| Vitamin A 1709 mcg | ||
| Vitamin C 410 mg | ||
| Fiber 7.4 g | ||
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