Grilled Rainbow Chard with Fava Beans and Oregano

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Rainbow Chard with Fava Beans and Oregano
25 min.
4
140kcal

Suggestions

Ingredients

  • cup avarakkai / broad beans fresh shelled () (soybeans; 3/4 pound in pods)
  • small garlic clove thinly sliced
  • teaspoon juice of lemon fresh
  • 1.5 tablespoons olive oil extra virgin extra-virgin divided
  • teaspoons oregano chopped
  • pounds swiss chard for another use (preferably rainbow) (reserve leaves )

Equipment

  • frying pan
  • pot
  • grill

Directions

  1. Halve stems crosswise and cook in a large pot of boiling salted water (2 tablespoons salt for 4 quarts water) until just barely tender, 3 to 5 minutes (depending on thickness). Cool in an ice bath, reserving cooking water, then transfer to a plate.
  2. Halve stems crosswise and cook in a large pot of boiling salted water (2 tablespoons salt for 4 quarts water) until just barely tender, 3 to 5 minutes (depending on thickness). Cool in an ice bath, reserving cooking water, then transfer to a plate.Prepare fava beans: Cook beans in boiling water 3 minutes, then drain and transfer to ice bath. Gently peel off skins (if using edamame, don't peel).Grill stems and assemble dish: Prepare grill for direct-heat cooking over medium-hot charcoal (medium heat for gas); see Grilling Procedure..
  3. Toss chard stems with 1 tablespoon oil and 1/4 teaspoon each of salt and pepper. Oil grill rack, then grill chard stems, covered only if using a gas grill, turning occasionally, until tender and lightly charred, about 7 minutes.
  4. Cut into 1-inch lengths.
  5. Cook garlic in remaining 1/2 tablespoon oil in a medium skillet over medium heat, stirring, until just pale golden.
  6. Add oregano, beans, and chard and cook, stirring, 1 minute.
  7. Transfer to a serving dish and stir in lemon juice and salt and pepper to taste.
  8. Chard can be blanched and beans cooked 1 day ahead and chilled separately.
  9. Nutrition Data
  10. See Nutrition Data's analysis of this recipe ›

Nutrition Facts

Calories140kcal
Protein19.29%
Fat34.49%
Carbs46.22%

Properties

Glycemic Index
31.25
Glycemic Load
5.15
Inflammation Score
-10
Nutrition Score
27.99869562232%

Flavonoids

Catechin
3.4mg
Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Luteolin
0.01mg
Kaempferol
13.16mg
Myricetin
7.04mg
Quercetin
5.01mg

Nutrients percent of daily need

Calories:140.29kcal
7.01%
Fat:5.92g
9.11%
Saturated Fat:0.84g
5.23%
Carbohydrates:17.86g
5.95%
Net Carbohydrates:11.49g
4.18%
Sugar:3.35g
3.72%
Cholesterol:0mg
0%
Sodium:485.7mg
21.12%
Alcohol:0g
100%
Protein:7.45g
14.91%
Vitamin K:1893.03µg
1802.89%
Vitamin A:13894.38IU
277.89%
Vitamin C:68.91mg
83.52%
Manganese:1.07mg
53.58%
Magnesium:204.94mg
51.24%
Vitamin E:5.24mg
34.91%
Iron:5.13mg
28.51%
Potassium:990.41mg
28.3%
Copper:0.52mg
26.24%
Fiber:6.37g
25.47%
Folate:78.59µg
19.65%
Phosphorus:160.18mg
16.02%
Calcium:148.42mg
14.84%
Vitamin B2:0.25mg
14.6%
Vitamin B6:0.28mg
13.77%
Vitamin B1:0.14mg
9.03%
Zinc:1.28mg
8.55%
Vitamin B3:1.26mg
6.31%
Vitamin B5:0.47mg
4.72%
Selenium:3.3µg
4.71%
Source:Epicurious