Satisfying Vegan Food

Savoury Roulades with Swiss Chard

with rice and pine nuts
5
Average: 5 (2 votes)
(2 votes)
Savoury Roulades with Swiss Chard
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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 5 min.
Ready in
Calories:
340
calories
Calories

Healthy, because

Even smarter

Nutritional values

IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.

If you want to vary the dish, you can replace the chard with savoy cabbage or white cabbage, for example.

1 serving contains
(Percentage of daily recommendation)
Calorie340 kcal(16 %)
Protein16 g(16 %)
Fat13 g(11 %)
Carbohydrates40 g(27 %)
Sugar added0 g(0 %)
Roughage7.4 g(25 %)
Vitamin A0.3 mg(38 %)
Vitamin D0 μg(0 %)
Vitamin E3.3 mg(28 %)
Vitamin K9.2 μg(15 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.6 mg(88 %)
Vitamin B₆0.4 mg(29 %)
Folate107 μg(36 %)
Pantothenic acid1.4 mg(23 %)
Biotin10.7 μg(24 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C22 mg(23 %)
Potassium579 mg(14 %)
Calcium75 mg(8 %)
Magnesium170 mg(57 %)
Iron2.8 mg(19 %)
Iodine5 μg(3 %)
Zinc3.8 mg(48 %)
Saturated fatty acids2.4 g
Uric acid48 mg
Cholesterol0 mg
Complete sugar1 g

Ingredients

for
4
Ingredients
200 grams Swiss chard
salt
3 sprigs parsley
200 grams Wild rice
100 grams mixed Nut (such as walnuts, hazelnuts, almonds)
freshly ground peppers
Nutmeg
300 milliliters Vegetable broth
How healthy are the main ingredients?
parsleysaltNutmeg

Preparation steps

1.

Trim the Swiss chard, separate the leaves, rinse and blanch for 1-2 minutes in boiling salted water. Remove, rinse in cold water, cut out the tough stalks and place the chard leaves next to each other on a kitchen towel. Rinse the parsley, shake dry, pluck off the leaves and chop finely.

2.

Bring the rice with 400 ml (approximately 1 3/4 cups) of water and a pinch of salt to a boil and cook over medium heat for 20-25 minutes. Chop the nuts coarsely and toast until golden in a dry pan. Mix the rice and nuts with the parsley and season with salt, pepper, and nutmeg.

3.

Place 2 chard leaves next to each other so that they overlap halfway. Spread some of the rice mixture on the leaves, turn in the sides and roll up. Secure with kitchen string and heat for 5-7 minutes in a pan of hot vegetable stock. To serve, remove the roulades from the pan, remove the kitchen string, cut in half and arrange on plates.