Swiss Chard Soup with Potatoes
Swiss Chard Soup with Potatoes is a hearty, rustic vegetable soup originating from Mediterranean and Alpine European cuisines. It typically features Swiss chard (both leaves and stems), potatoes, onions, garlic, and herbs like thyme or bay leaf, often finished with a touch of cream or olive oil. This simple, nourishing dish is celebrated for its comforting texture and vibrant green color.
🍽️ Nutrition at a glance
This soup is generally low in fat and moderate in carbohydrates from the potatoes, with a modest amount of plant-based protein from the chard. It is an excellent source of vitamins A, C, and K, as well as minerals like iron, magnesium, and potassium, and a typical serving contains around 150-200 calories.
Nutrition breakdown
| Calories | 85 kcal |
| Protein | 3.5 g |
| Carbs | 15 g |
| Fat | 1 g |
| Fiber | 3 g |
| Sugar | 2.5 g |
| Sodium | 350 mg |
| Potassium | 450 mg |
| Vitamin A | 300 mcg RAE |
| Vitamin C | 25 mg |
| Vitamin K | 350 mcg |
| Magnesium | 45 mg |
| Iron | 2.0 mg |
| Manganese | 0.5 mg |
| Folate | 50 mcg DFE |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this soup is a prime example of 'cucina povera' or 'peasant cooking,' transforming humble, seasonal greens and root vegetables into a satisfying meal. Nutritionally, Swiss chard is a powerhouse leafy green, often overlooked in favor of kale or spinach, but it provides a unique combination of antioxidants and is particularly rich in betalains, the same pigments found in beets.
