Roasted Garbanzo Beans and Garlic with Swiss Chard

Vegetarian
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Roasted Garbanzo Beans and Garlic with Swiss Chard
45 min.
6
354kcal

Suggestions

Ingredients

  • teaspoon fennel seeds 
  • small bay leaf fresh
  • cups chickpeas drained canned (chickpeas)
  •  garlic clove crushed peeled
  • cups chicken broth 
  • tablespoons olive oil extra virgin extra-virgin
  •  shallots sliced
  • bunches swiss chard 

Equipment

  • bowl
  • frying pan
  • oven
  • pot
  • sieve
  • aluminum foil
  • glass baking pan

Directions

  1. Preheat oven to 350°F.
  2. Combine first 5 ingredients in 8x8x2-inch glass baking dish.
  3. Sprinkle with salt and pepper.
  4. Pour oil over; cover dish with foil. Roast until garlic is tender, about 45 minutes. DO AHEAD: Can be made 1 day ahead. Cool slightly, cover, and chill.
  5. Heat oil in large pot over medium-high heat.
  6. Add garlic, bay leaves, and shallots. Cover; cook until shallots are tender, about 2 minutes. Uncover; add half of chard. Toss until chard wilts and volume is reduced by half, about 2 minutes.
  7. Add remaining chard. Toss until chard wilts, about 2 minutes.
  8. Add broth. Cover and cook until chard is tender, stirring occasionally, about 10 minutes. Season chard with salt and pepper.
  9. Transfer chard mixture to large sieve set over bowl and drain. DO AHEAD: Can be prepared 2 hours ahead.
  10. Let stand at room temperature.
  11. Drain garbanzos and reserve oil; discard bay leaves.
  12. Combine garbanzos and chard in large skillet.
  13. Add 2 tablespoons oil reserved from garbanzos. Toss over medium heat until warmed through, moistening with more oil by tablespoonfuls if needed, about 5 minutes. Season with salt and pepper and serve.

Nutrition Facts

Calories354kcal
Protein19.88%
Fat23.54%
Carbs56.58%

Properties

Glycemic Index
19.63
Glycemic Load
9.67
Inflammation Score
-10
Nutrition Score
34.525652035423%

Flavonoids

Catechin
1.5mg
Luteolin
0.01mg
Kaempferol
5.81mg
Myricetin
3.15mg
Quercetin
2.25mg

Nutrients percent of daily need

Calories:353.58kcal
17.68%
Fat:9.66g
14.87%
Saturated Fat:1.26g
7.89%
Carbohydrates:52.26g
17.42%
Net Carbohydrates:37.72g
13.72%
Sugar:9.76g
10.84%
Cholesterol:0mg
0%
Sodium:249.99mg
10.87%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.36g
36.72%
Vitamin K:839.49µg
799.51%
Vitamin A:6164.43IU
123.29%
Manganese:2.16mg
107.78%
Folate:299.09µg
74.77%
Fiber:14.54g
58.16%
Magnesium:164.35mg
41.09%
Vitamin C:33.83mg
41%
Copper:0.82mg
40.82%
Iron:6.97mg
38.7%
Phosphorus:356.39mg
35.64%
Potassium:969.71mg
27.71%
Vitamin E:3.14mg
20.94%
Zinc:3.03mg
20.2%
Vitamin B6:0.4mg
20.16%
Vitamin B1:0.24mg
16.17%
Calcium:147.47mg
14.75%
Vitamin B2:0.22mg
13.13%
Vitamin B3:2.4mg
12%
Selenium:7.5µg
10.71%
Vitamin B5:0.68mg
6.83%
Vitamin B12:0.08µg
1.31%
Source:Epicurious