Swiss chard and navy bean soup

"This soup is a great low calorie filler for your afternoon munchies. Or, add a slice of whole grain bread for a great take-along lunch."

Preparation Time: 20 minutes

Cooking Time: 40 minutes




1 head

Olive oil 

1 Tbsp (15 mL)

Diced celery 

1 cup (250 mL)

Diced carrot 

1 cup (250 mL)

Diced onion

1 cup (250 mL) 

Canned navy beans, drained and rinsed 

2 cups (500 mL) 

Sodium-reduced chicken stock 

2 cups (500 mL) 


2 cups (500 mL) 

Chopped Swiss chard 

3 cups (750 mL) 

Black pepper 

1 tsp (5 mL) 

Freshly grated parmesan cheese 

2 Tbsp (30 mL) 


  1. Preheat oven to 425º F (220º C).
  2. Cut the top off the head of garlic. Place on an oven sheet and bake for 40 minutes.
  3. Meanwhile, in a large pot, heat oil over medium heat, cook the celery, carrots and onion for about 10 minutes.
  4. Add the beans, remaining stock and water. Cook for 10 minutes.
  5. Squeeze the garlic pulp into the soup and add the Swiss chard, black pepper and parmesan cheese.
  6. Puree with an immersion blender or in small batches with a blender and serve. The soup can also be pre-portioned and frozen for later use. "

© – Reproduced with permission of the Heart and Stroke Foundation of Canada, 2007.

Nutrition Information per serving (1 cup/ 250 mL): 

Calories: 110 kcal

Protein: 6 g

Fat: 3 g

Carbohydrate: 17 g

Fibre: 4 g

Sodium: 313 mg

Potassium: 388 mg

Last Update – December 6, 2016

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