black eyed-peas, Chard, farro- anti-cancer recipes- cook for your life

Black-Eyed Pea, Chard & Farro Soup

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 14 ingredients
When treatment has left you wanting something easy, warming and tasty, this black-eyed pea chard and farro soup is perfect one-pot meal. Pomegranate, cumin and cancer fighting turmeric give this deliciously hearty soup...

Ingredients


  • 1 tablespoon olive oil
  • 8 leaves rainbow chard, stems and leaves chopped and separated
  • ½ medium onion, chopped
  • 1 garlic clove, minced
  • ½ teaspoon turmeric
  • 1 teaspoon cumin seeds
  • ½ cup black eyed-peas, dried
  • ¼ cup farro
  • 1 quart (4 cups) water
  • 1 tablespoon pomegranate molasses or lemon juice
  • Salt and pepper, to taste
  • ¼ cup cilantro leaves, roughly chopped
  • Yogurt, to garnish
  • ⅓ cup fresh pomegranate seeds

Nutrition Facts

Calories

141 cals

Fat

4 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

24 g

Sugar

9 g

Fiber

5 g

Protein

5 g

Sodium

935 mg

Directions

  1. In a heavy bottomed pot, heat the olive oil over medium heat. Add the chard stems and onions and cook for 5 to 8 minutes, or until the onions are soft and translucent. Add the garlic, turmeric, cumin and cumin, cook stirring for 2 minutes.
  2. Add the black eyed peas, farro, water, and pomegranate molasses. Bring to a boil, then simmer for 45 minutes to 1 hour, or until the peas and farro are tender.
  3. Stir in the cilantro, chard leaves, and salt cook for another 10 minutes. Adding more water if you prefer a soupier broth. Taste for seasonings and serve with a dollop of yogurt and fresh pomegranate seeds.

Chef Tips

Multicolored Rainbow chard makes the soup look pretty, but you can use any kind of chard really, Swiss, Ruby, Rainbow – the taste will be the same.

If you have them, you could also use beet greens to make this, stems and all. They’ll give the soup for an earthier flavor.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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