Couscous Stuffed Swiss Chard Parcels with Yogurt
Couscous Stuffed Swiss Chard Parcels with Yogurt - Fragrant Swiss chard leaves with nutty couscous and creamy yogurt sauce
Healthy, because
Even smarter
Nutritional values
Chard provides us with plenty of minerals, including a lot of iron, potassium, and magnesium. The creamy yogurt scores with lots of calcium, which is important for strong teeth and bones.
If possible, use wholemeal couscous (available for example from spelt). Since whole grain couscous also contains the outer layers of the grain kernel, it scores points with more fiber, vitamins, and minerals.
(Percentage of daily recommendation)
| Calorie | 199 cal. | (9 %) | ||
| Protein | 7 g | (7 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.2 g | (11 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 31 μg | (10 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 3.2 μg | (7 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 409 mg | (10 %) | ||
| Calcium | 143 mg | (14 %) | ||
| Magnesium | 66 mg | (22 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 49 mg | |||
| Cholesterol | 3 mg |
Ingredients
- Ingredients
- 8 large Chard leaf
- salt
- 2 garlic cloves
- 1 Red chili pepper
- 2 Tbsps olive oil
- 3 ½ ozs Couscous
- 12 fluid ozs Vegetable broth (hot)
- peppers
- 1 pinch ground cinnamon
- 1 lemon
- 10 ½ ozs Yogurt (low-fat)
Preparation steps
For the filling: Rinse the swiss chard leaves and remove the stems. Slice the stems and blanch in boiling salted water for 1 minute. Drain and rinse with cold water. Set aside. Peel and mince the garlic. Deseed and finely chop the chilli.
Heat the oil in a skillet set over medium heat. Add the swiss chard stems, garlic and chili, and sauté until fragrant, about 2 minutes. Add the dry Couscous and toast for 1 minute. Stir in the broth and allow the mixture to simmer over low heat until the couscous is tender, about 5 minutes. Remove from the heat and season with salt, pepper and cinnamon.
For the assembly: Spread the swiss chard leaves on a clean work surface. Place approximately 1 heaping tablespoon on the bottom end of the swiss chard leaf. Fold the leaf at the sides inward, and then roll from the bottom into a compact parcel.
Rinse the lemon, pat dry and cut into thin slices. In a pot of boiling water with a steamer basket on top, add the swiss chard parcels. Arrange the lemon slices over the top of the parcels, cover and allow to steam for 10 minutes.
For serving: Stir the yogurt with salt and pepper. Serve the swiss chard parcels with the yogurt on the side.
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