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

This grilled rainbow chard with fava beans and oregano is a delicious and healthy side dish that's perfect for any occasion. With a 100% health score, this vegan and gluten-free recipe is sure to impress. The combination of fresh ingredients and simple preparation makes for a flavorful and nutritious dish that's ready in just 25 minutes.

The recipe features a unique blend of flavors and textures, with the chard providing a slightly bitter taste and a tender-crisp texture, while the fava beans add a creamy and buttery element. The oregano and lemon juice provide a bright and refreshing finish to the dish. This recipe is also highly customizable, as you can easily adjust the seasoning or add other ingredients to suit your taste.

Not only is this dish delicious, but it's also packed with nutrients. Chard is an excellent source of vitamins K, A, and C, as well as manganese, magnesium, and iron. Fava beans are a great source of plant-based protein and fiber, and they also contain several B vitamins. This dish is not just tasty but also provides a good amount of the daily recommended intake of essential vitamins and minerals.

Whether you're looking for a healthy side dish to accompany your meal or a quick and easy vegetarian main course, this grilled rainbow chard with fava beans and oregano is sure to satisfy. So, fire up the grill and get ready to enjoy a flavorful and nutritious treat!

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