Quick braised chard & lentils

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Quick braised chard & lentils
25 min.
4
316kcal

Suggestions

Ingredients

  • 300 rainbow chard separated
  • tbsp olive oil plus a drizzle
  •  garlic clove sliced
  •  chilli red deseeded chopped
  • 250 puy lentils cooked
  • tablespoon juice of lemon 

Equipment

  • frying pan

Directions

  1. Cut the chard stalks into batons and roughly shred the leaves.
  2. Heat half the olive oil in a large saut pan.
  3. Add the chard stalks, garlic, chilli and a splash of water. Cook over a low heat for 8-10 mins until softened, then add the leaves and cook until completely wilted.
  4. Prepare the lentils following pack instructions. Take the chard off the heat and stir through the lentils. Season, dress with more olive oil and the lemon juice, then serve.

Nutrition Facts

Calories316kcal
Protein23.64%
Fat22.61%
Carbs53.75%

Properties

Glycemic Index
26.75
Glycemic Load
0.95
Inflammation Score
-10
Nutrition Score
20.296956679095%

Flavonoids

Catechin
1.13mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
4.35mg
Myricetin
2.34mg
Quercetin
1.68mg

Nutrients percent of daily need

Calories:315.64kcal
15.78%
Fat:7.86g
12.1%
Saturated Fat:1g
6.22%
Carbohydrates:42.05g
14.02%
Net Carbohydrates:21.16g
7.69%
Sugar:2.82g
3.14%
Cholesterol:0mg
0%
Sodium:164.97mg
7.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.5g
36.99%
Vitamin K:628.3µg
598.38%
Vitamin A:4694.39IU
93.89%
Fiber:20.9g
83.58%
Vitamin C:43.48mg
52.7%
Iron:6.21mg
34.49%
Vitamin E:2.51mg
16.73%
Magnesium:63.75mg
15.94%
Manganese:0.31mg
15.43%
Potassium:327.42mg
9.35%
Calcium:80.54mg
8.05%
Copper:0.15mg
7.58%
Vitamin B6:0.14mg
7.11%
Vitamin B2:0.08mg
4.62%
Phosphorus:40.78mg
4.08%
Folate:13.86µg
3.46%
Vitamin B1:0.04mg
2.7%
Vitamin B3:0.45mg
2.24%
Zinc:0.31mg
2.07%
Vitamin B5:0.16mg
1.61%
Selenium:0.84µg
1.2%