Harvesting chard from the garden always makes me happy. This hearty vegetable grows beautifully from spring to fall. I usually plant rainbow chard as the veins are a variety of colors and are beautiful in their own right. All parts of this nutritious veggie are edible and the health benefits are innumerable.
“Related to spinach and beets, Swiss chard offers fantastic antioxidant protection... Specifically, the beta-carotene, lutein, and zeaxanthin found in chard help maintain eye health… the body converts beta-carotene to vitamin A, which also helps promote healthy vision, boosts immunity, and may even fight cancer. Chard’s high vitamin C content provides even more immune support.”
“Just 1 cup of cooked Swiss chard supplies more than a third of your daily value of vitamin C. Vitamin E, another chard superstar, has shown anti-inflammatory effects…” – According to wholeliving.com
Chard Leaves Stuffed with Rice and Herbs Recipe
8 large chard leaves
2 tablespoons extra virgin olive oil
1 large onion, finely chopped
Stems from the chard leaves
2 large garlic cloves, minced
1 cup, tightly packed, cooked medium-grain white or brown rice, such as Calrose
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
1/2 teaspoon Aleppo pepper (more to taste)
1/4 cup currants (optional)
Greek yogurt seasoned with garlic, lemon and sumac for serving
Optional: crumbled feta for the filling or for topping
1. Bring a large pot of water to a boil and blanch the chard leaves and stems for 20 to 30 seconds. Transfer to a bowl of cold water, then drain and cut away the stems at the base. Next cut out the wide part of the stem remaining inside the leaf, cutting a V at the base where it connects with the leaf. Set aside the leaves and cut the stems into small dice (about 1/4 inch). Set aside 1/2 cup of the blanching water for the baking dish.
2. Heat 1 tablespoon of the oil in a large, heavy skillet over medium-low heat and add the onion. Cook, stirring until very soft, about 8 minutes. Add the diced chard stems and a generous pinch of salt and continue to cook until the stems are tender, about 5 minutes. Stir in the garlic and cook, stirring, until fragrant, 30 seconds to a minute. Remove from the heat.
3. Preheat the oven to 375 degrees. Oil a baking dish that can accommodate all of the chard rolls. In a large bowl mix together the rice, onion mixture, herbs, Aleppo pepper and currants if using. Taste and adjust seasoning.
4. Place 2 tablespoons of the filling on each chard leaf. Tuck the sides over the filling and roll up the leaves. Place in the baking dish. Drizzle the remaining olive oil over the top and place 1/2 cup water in the baking dish. Cover with foil and bake 20 minutes, until the chard rolls are hot and the leaves tender. They should retain their bright green color.
Yield: 8 rolls, serving 4 as a side dish or appetizer
Advance preparation: The filling will keep for a day or two in the refrigerator, and the filled rolls will keep for a day or two as well.
Nutritional information per serving: 157 calories; 7 grams fat; 1 gram saturated fat; 1 gram polyunsaturated fat; 5 grams monounsaturated fat; 0 milligrams cholesterol; 21 grams carbohydrates; 2 grams dietary fiber; 126 milligrams sodium (does not include salt to taste); 3 grams protein