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


Discover the vibrant flavors of our Grilled Rainbow Chard with Fava Beans and Oregano, a delightful side dish that not only tantalizes your taste buds but also nourishes your body. This recipe is a celebration of fresh, wholesome ingredients, making it a perfect addition to any meal. With a health score of 100, it’s a guilt-free indulgence that fits seamlessly into vegetarian, vegan, gluten-free, and dairy-free diets.

In just 25 minutes, you can create a colorful and nutritious dish that serves four, boasting only 140 calories per serving. The star of this recipe is the stunning rainbow chard, which is grilled to perfection, enhancing its natural sweetness and adding a delightful char. Paired with tender fava beans, this dish is not only rich in flavor but also packed with protein and essential nutrients.

The aromatic touch of fresh oregano and a hint of garlic elevate the dish, while a splash of lemon juice adds a refreshing brightness. Whether you’re looking for a healthy side to complement your main course or a light dish to enjoy on its own, this Grilled Rainbow Chard with Fava Beans is sure to impress. Embrace the goodness of plant-based cooking and treat yourself to a meal that’s as beautiful as it is delicious!

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%
Alcohol %:0%
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