This chard & bean mix can boost your immune system

On their own, Swiss chard and white beans might not sound appetizing. But together, these immune-boosting super foods pack a surprising amount of flavour.

• 1 small bunch Swiss chard (about 250 ml or 1⁄2 pound)
• 30 ml (2 tbsp) olive oil
• 1 small onion, finely chopped
• 1 medium carrot, peeled and finely chopped
• 5 ml (1 tsp) dried oregano
• 1 bay leaf
• 2 cloves garlic, crushed
• 250 ml (1 c) low-sodium chicken stock
• 3 cans (425 g/15 oz each) white kidney or lima beans, drained and rinsed
• 2 ml (1⁄2 tsp) salt
• 0.5 ml (1⁄8 tsp) black pepper
• 125 ml (1⁄2 c) grated Parmesan cheese

Preparation time: 10 minutes. Cooking time: 25 minutes. Serves 8.

1. Remove tough stems from Swiss chard and finely chop. Coarsely chop leaves.
2. Heat olive oil in a large non-stick frying pan over medium heat. Add onion, carrot, oregano and bay leaf. Sauté until onion and carrot are very soft, stirring regularly, about eight minutes. Add garlic. Sauté for 30 seconds.
3. Add the Swiss chard and stock to the pan. Cook, stirring occasionally, until Swiss chard begins to wilt, or about two minutes. Gently stir in beans.
4. Simmer, covered, 10 minutes. Uncover and cook until the Swiss chard is tender, about five minutes. Season with salt and pepper. Remove bay leaf. Sprinkle with Parmesan.

Per serving:

• 139 Calories
• 7 g Protein
• 5 g Fat (including 1 g Saturated Fat)
• 4 mg Cholesterol
• 16 g Carbohydrates
• 5 g Fibre
• 482 mg Sodium

• Instead of using white kidney beans, you can use another type of white bean.
• For a nutty flavour, try making this dish with chickpeas.
• You can vary the herbs, too: fresh thyme, parsley or chervil all work well.

Beans help protect your heart with soluble fibre that helps lower cholesterol, so get more into your diet with this delicious and nutritious dish.