Collard Green & Black-Eyed Pea Soup

Collard Green & Black-Eyed Pea Soup

Antioxidant-rich collard greens and fiber-packed black-eyed peas have a starring role in this nutritious soup. There’s no need for loads of ham or salt pork—just a small amount of bacon gives it a wonderful smoky flavor. You can skip the bacon and substitute vegetable broth for chicken broth for a great vegetarian dish.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
6 45 min 45 min

Directions

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 large onion, diced
  • 1 large carrot, sliced
  • 1 stalk celery, sliced
  • 5 cloves garlic, (4 sliced and 1 whole), divided
  • 1 sprig fresh thyme
  • 1/4 teaspoon crushed red pepper, or to taste
  • 4 cups reduced-sodium chicken broth
  • 1 15-ounce c diced tomatoes
  • 5 cups chopped collard greens, or kale leaves (about 1 bunch), tough stems removed
  • 1 15-ounce c black-eyed peas, rinsed
  • 6 1/2-inch-t baguette, preferably whole-grain, cut on the diagonal
  • 6 tablespoon shredded Gruyère or Swiss cheese
  • 2 slices cooked bacon, finely chopped

Cooking Instruction

Step 1

Heat oil in a Dutch oven over medium heat. Add onion, carrot and celery and cook, stirring, until just tender, 5 to 7 minutes. Add sliced garlic, thyme and crushed red pepper and cook, stirring, until fragrant, about 15 seconds. Increase heat to high and add broth, tomatoes and their juice. Bring to a boil, scraping up any browned bits. Stir in collard greens (or kale), reduce heat to maintain a simmer and cook, stirring occasionally, until the greens are tender, 5 to 10 minutes. Discard the thyme sprig. Stir in black-eyed peas; remove from the heat and cover.

Step 2

Position rack in upper third of oven; preheat broiler.

Step 3

Place baguette slices on a baking sheet and broil until lightly toasted, 2 to 4 minutes. Rub each bread slice with the remaining garlic clove. (Discard garlic.) Turn the slices over and top with cheese. Broil until the cheese is melted, 1 to 3 minutes. Serve the soup topped with the cheese toasts and bacon.


Nutrition

  • Serving: Per serving
  • Calories: 192
  • Carbohydrates: 23g
  • Fat: 6g
  • Protein: 12g
  • Dietary Fiber: 5g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 3g
  • Cholesterol: 13mg
  • Potassium: 253mg
  • Sodium: 518mg
  • Exchanges: 1 starch, 1 vegetable, 1/2 medium-fat meat, 1/2 fat
  • Carbohydrate Servings: 1 1/2