Swiss Chard Rolls Stuffed with Mushroom Risotto
The juicy filled vegetable roulades smooth out the one or other deficit in the mineral balance. Just under a third of the daily requirement of calcium, magnesium and iron is in one portion! Calcium and magnesium together form a power package for healthy muscle functions and counteract muscle cramps.
A perfect side dish and additional source of vitamins: a colorful salad "right through the garden" with herb vinaigrette.
(Percentage of daily recommendation)
|Calorie||355 kcal||(17 %)|
|Protein||12 g||(12 %)|
|Fat||12 g||(10 %)|
|Carbohydrates||48 g||(32 %)|
|Sugar added||0 g||(0 %)|
|Roughage||6.5 g||(22 %)|
|Vitamin A||1.1 mg||(138 %)|
|Vitamin D||0.6 μg||(3 %)|
|Vitamin E||4.5 mg||(38 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||6.6 mg||(55 %)|
|Vitamin B₆||0.4 mg||(29 %)|
|Folate||40 μg||(13 %)|
|Pantothenic acid||1.2 mg||(20 %)|
|Biotin||6.4 μg||(14 %)|
|Vitamin B₁₂||0.2 μg||(7 %)|
|Vitamin C||34 mg||(36 %)|
|Potassium||515 mg||(13 %)|
|Calcium||324 mg||(32 %)|
|Magnesium||115 mg||(38 %)|
|Iron||5.6 mg||(37 %)|
|Iodine||9 μg||(5 %)|
|Zinc||1.9 mg||(24 %)|
|Saturated fatty acids||3 g|
|Uric acid||170 mg|
Soak the dried mushrooms with 3-1/2 ounces of warm water in a bowl until softened, about 20 minutes.
Meanwhile, rinse the chard and drain. Separate the stems and leaves, cut stems into thin strips and set aside.
Blanch chard leaves in a large pot of boiling salted water for 1 minute. Remove with a slotted spoon, rinse under cold water and drain in a sieve.
Peel the onion and garlic and finely chop.
Lift the mushrooms from the soaking water, squeeze out moisture and chop coarsely. Strain the soaking water through a tea strainer into another bowl.
Heat the canola oil in another pot over medium heat. Cook the onion and garlic until softened, stirring often. Stir in the rice and cook, stirring, until turning translucent.
Add the mushrooms, soaking water and chard stems to the pot along with enough stock to cover.
Cook, stirring, until stock is almost evaporated, then add more stock and continue in this manner until rice is tender and liquid is creamy, about 25 minutes.
Finely grate the Parmesan and stir into the risotto along with the olive oil. Season with salt and pepper. Remove from heat and place the chard leaves side by side on the work surface.
Dividing evenly, spoon risotto in center of each leaf. Roll up the leaves to enclose the filling and serve.