Seasonal Kitchen

Couscous Stuffed Swiss Chard Parcels with Yogurt

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Average: 5 (2 votes)
(2 votes)
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

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
199
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie199 kcal(9 %)
Protein7 g(7 %)
Fat8 g(7 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage3.2 g(11 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E2.3 mg(19 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin2.2 mg(18 %)
Vitamin B₆0.1 mg(7 %)
Folate31 μg(10 %)
Pantothenic acid0.5 mg(8 %)
Biotin3.2 μg(7 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C28 mg(29 %)
Potassium409 mg(10 %)
Calcium143 mg(14 %)
Magnesium66 mg(22 %)
Iron1.9 mg(13 %)
Iodine5 μg(3 %)
Zinc1 mg(13 %)
Saturated fatty acids1.7 g
Uric acid49 mg
Cholesterol3 mg

Ingredients

for
4
Ingredients
8 large Chard leaf
salt
2 garlic cloves
1 Red chili pepper
2 tablespoons olive oil
3 ½ ounces Couscous
12 fluid ounces Vegetable broth (hot)
peppers
1 pinch ground cinnamon
1 lemon
10 ½ ounces Yogurt (low-fat)
How healthy are the main ingredients?
olive oilChard leafsaltgarlic clovecinnamonlemon

Preparation steps

1.

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.

2.

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.

3.

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. 

4.

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.

5.

For serving: Stir the yogurt with salt and pepper. Serve the swiss chard parcels with the yogurt on the side. 

Comments

 
This looks unique and delicious - looks good enough for dinner tonight!