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Seitan sausage and white bean soup with chard

Seitan sausage and white bean soup with chard

Vegetarian

2 Servings, 550 Calories/Serving

30 Minutes

Seitan is pure, hearty protein, a traditional Japanese ingredient derived from wheat, with more flavor and heft than tofu. It can be richly browned like chicken, in a fraction of the time. The Italian-sausage-style seitan in your box, from Upton’s Naturals, lends richness and spice to this robust (yet quick-cooking) white bean, chard and tomato soup. For balance, a good pinch of ground Aleppo chile, a mild Middle Eastern spice, gives the soup subtle heat.

In your bag

  • 1 to 2 shallots
  • 1 to 2 garlic cloves
  • ½ pound chard
  • Fresh flat-leaf parsley
  • Fresh oregano
  • ½ pound Italian seitan sausage (seitan - soy sauce - spices)
  • ½ teaspoon Aleppo chile (optional)
  • 1 cup diced tomatoes
  • 1 cup vegetable stock
  • ½ cup white beans
  • 1½ ounces shaved Parmesan
  • 1 to 2 garlic cloves
  • ½ pound chard
  • Fresh flat-leaf parsley
  • Fresh oregano
  • ½ pound Italian seitan sausage (seitan - soy sauce - spices)
  • ½ teaspoon Aleppo chile (optional)
  • 1 cup diced tomatoes
  • 1 cup vegetable stock
  • ½ cup white beans
  • 1½ ounces shaved Parmesan

Nutrition per serving

Instructions

1

Prep the vegetables

  • Peel and thinly slice the shallot.
  • Coarsely chop the garlic.
  • Strip the leaves from the chard stems, and coarsely chop the leaves and stems, keeping them separate.
  • Pick the parsley and oregano leaves and coarsely chop; discard the stems.

2

Cook the seitan

  • Break the seitan sausage apart into 1-inch chunks.
In a pot over medium heat, warm 1 tablespoon oil until hot but not smoking. Add the seitan sausage and cook, stirring, until browned, 2 to 3 minutes. Transfer to a plate.

3

Make the soup

To the same pot used to cook the seitan, warm 1 tablespoon oil over medium-high heat. Add the shallots, garlic, chard stems and as much Aleppo chile as you like. Season with salt. Cook, stirring a few times, until the shallots and chard stems start to soften, 2 to 3 minutes.
Add the tomatoes, vegetable stock, white beans, half of the parsley and oregano, and 2 cups water. Bring to a boil, then reduce to a simmer. Add the chard leaves and seitan sausage and cook until the chard is just wilted and the seitan is heated through, 2 to 3 minutes. Season with salt and pepper to taste.

4

Serve

Ladle the soup into individual bowls. Garnish with the remaining parsley and oregano and the shaved parmesan and serve.

Calories: 550, Protein: 46 g, Fiber: 6 g, Total Fat: 24 g, Monounsaturated Fat: 14 g, Polyunsaturated Fat: 1.5 g, Saturated Fat: 6 g, Cholesterol: 20 mg, Sodium: 580 mg, Carbohydrates: 28 g, Added Sugar: 0 g.