Goat Cheese, Lentil and Brown Rice Rolls

Gluten Free
Health score
23%
Goat Cheese, Lentil and Brown Rice Rolls
70 min.
6
532kcal

Suggestions

Ingredients

  • cup baby arugula leaves packed chopped
  • 0.5 teaspoon pepper black freshly ground for seasoning
  • tablespoons butter into unsalted diced
  • servings butter for greasing the baking dish
  • cup green lentils cooked
  • cups short grain brown rice cooked
  • 0.5 cup mint leaves fresh chopped
  • cloves garlic minced
  • ounces goat cheese at room temperature
  • teaspoon kosher salt for seasoning
  • 0.3 cup olive oil extra-virgin
  • ounces parmesan grated
  • servings salt 
  • 1.3 pounds swiss chard leaves 
  • 26 ounce tomato-basil sauce 

Equipment

  • bowl
  • frying pan
  • paper towels
  • oven
  • pot
  • glass baking pan

Directions

  1. Place an oven rack in the center of the oven. Preheat the oven to 400 degrees F. Butter a 9 by 13-inch glass baking dish. Set aside.
  2. Remove the thick stem from the center of each chard leaf.
  3. Cut each leaf in half lengthwise. Trim the ends from the leaves to make each leaf-half about 7 inches long and 5 inches wide. Bring a large pot of salted water to a boil over high heat.
  4. Add the chard leaves and cook for 10 seconds.
  5. Remove the leaves and rinse with cold water.
  6. Drain on paper towels and set aside. For the filling: In a medium bowl, mix together the brown rice, arugula, goat cheese, lentils, mint, olive oil, 1 teaspoon salt, 1/2 teaspoon pepper and garlic. Season with additional salt and pepper. Spoon 1/3 cup of the filling onto the end of each chard leaf and roll up like a jellyroll. Spoon 1 cup marinara sauce on the bottom of the prepared pan. Arrange the rolls, seam-side down, in a single layer on top of the sauce. Spoon the remaining sauce on top and sprinkle with the Parmesan.
  7. Drizzle with olive oil or dot the top with butter, if using, and bake until the cheese begins to brown and the rolls are heated through, about 25 minutes. Cool for 5 minutes and serve.

Nutrition Facts

Calories532kcal
Protein14.75%
Fat52.34%
Carbs32.91%

Properties

Glycemic Index
47.48
Glycemic Load
11.23
Inflammation Score
-10
Nutrition Score
30.495652375014%

Flavonoids

Catechin
1.42mg
Eriodictyol
1.16mg
Hesperetin
0.38mg
Apigenin
0.21mg
Luteolin
0.49mg
Isorhamnetin
0.14mg
Kaempferol
6.65mg
Myricetin
2.95mg
Quercetin
2.36mg

Nutrients percent of daily need

Calories:531.54kcal
26.58%
Fat:31.26g
48.09%
Saturated Fat:13.94g
87.1%
Carbohydrates:44.22g
14.74%
Net Carbohydrates:33.82g
12.3%
Sugar:11.09g
12.32%
Cholesterol:44.6mg
14.87%
Sodium:1571.73mg
68.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.82g
39.64%
Vitamin K:795.87µg
757.97%
Vitamin A:7465.01IU
149.3%
Manganese:1.54mg
77%
Vitamin C:36.84mg
44.66%
Fiber:10.39g
41.58%
Magnesium:140.95mg
35.24%
Phosphorus:346.1mg
34.61%
Copper:0.63mg
31.65%
Iron:5.27mg
29.28%
Potassium:1019.98mg
29.14%
Calcium:287.45mg
28.75%
Folate:100.81µg
25.2%
Vitamin E:3.46mg
23.04%
Vitamin B6:0.4mg
20.24%
Vitamin B2:0.32mg
18.58%
Vitamin B1:0.22mg
14.82%
Zinc:2.02mg
13.46%
Vitamin B5:1.07mg
10.69%
Vitamin B3:2.12mg
10.6%
Selenium:5.4µg
7.71%
Vitamin B12:0.2µg
3.36%
Vitamin D:0.27µg
1.79%