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Swamp Soup

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  • 1 cup green lentils
  • 36 ounces fat-free, reduced-sodium beef broth
  • 1 carrot, finely chopped
  • 1 garlic clove, minced
  • 1 medium onion, finely chopped
  • 1 teaspoon dried thyme
  • 1 bay leaf
  • 1 leek, trimmed and chopped *
  • 2 cups chopped Swiss chard leaves *
  • Canola oil spray
  • 1 Fuji apple, peeled and diced
  • Salt and freshly ground black pepper, to taste
  • 3-4 large pretzels, broken into small pieces, for garnish (optional)


  1. Place lentils, broth, carrot, garlic, onion, thyme and bay leaf in a medium Dutch oven or large saucepan. Bring to a boil over medium-high heat, reduce to a simmer and cook until lentils are tender, about 45 minutes.
  2. For a chunkier soup, add leek at this point. Simmer for 20 minutes, then stir in Swiss chard and simmer 20 minutes more.
  3. Meanwhile, spray a medium nonstick skillet with canola oil and heat oil on medium-high heat. Add apple and sauté until golden on all sides, about 3 to 4 minutes.
  4. When lentils are tender, stir in apple and remove bay leaf.
  5. Season to taste with salt and pepper.
  6. Serve as is for a soup with texture.
  7. For a creamy soup, puree half in a blender and combine with remaining soup.
  8. Serve garnished with crushed pretzels, if desired.

Yield: 4 servings

Per serving: 238 calories, 0 g. total fat, 42 g. carbohydrate, 15 g. protein, 10 g. dietary fiber, 747 mg. sodium