Sautéed Chard and Onions with Caraway

Vegetarian
Gluten Free
Dairy Free
Health score
58%
Sautéed Chard and Onions with Caraway
35 min.
4
164kcal

Suggestions


Are you looking for a vibrant and healthy side dish that will elevate your meals? Look no further than this delightful Sautéed Chard and Onions with Caraway! This recipe is not only vegetarian, gluten-free, and dairy-free, but it also packs a flavorful punch that will impress your family and friends.

In just 35 minutes, you can create a dish that combines the earthy taste of chard with the sweetness of caramelized onions, all enhanced by the unique flavor of caraway seeds. The use of extra virgin olive oil adds a rich depth, while a touch of honey balances the savory elements perfectly. With only 164 calories per serving, this dish is a guilt-free addition to any meal.

Whether you're serving it alongside grilled meats, as part of a vegetarian feast, or simply enjoying it on its own, this sautéed chard and onions recipe is sure to become a staple in your kitchen. The combination of textures and flavors makes it a standout side that complements a variety of main courses. So, grab your frying pan and tongs, and let’s get cooking!

Ingredients

  • tablespoons olive oil extra virgin 
  • large onions sliced
  • servings salt 
  • pound chard roughly chopped
  • tablespoon honey 
  • teaspoon caraway seeds 
  • 0.3 teaspoon celery seed 
  • 0.5 teaspoon pepper black
  • teaspoons red wine vinegar 

Equipment

  • frying pan
  • tongs

Directions

  1. Heat the olive oil in a large sauté pan over high heat until the oil is almost smoking.
  2. Add the onions and toss to coat with oil. Sauté for 10-12 minutes stirring often, until the onions are soft and browned on the edges.
  3. Sprinkle with salt while the onions are cooking.
  4. Add the chard to the onions and mix well with tongs.
  5. Once the chard wilts, 2 to 4 minutes, add the honey, caraway seeds, celery seeds, and black pepper. Toss well to combine and cook for another 2-3 minutes, stirring often.
  6. Add the vinegar right before serving.

Nutrition Facts

Calories164kcal
Protein6.95%
Fat56.29%
Carbs36.76%

Properties

Glycemic Index
35.82
Glycemic Load
4.61
Inflammation Score
-10
Nutrition Score
19.153043435967%

Flavonoids

Catechin
1.7mg
Apigenin
0.12mg
Luteolin
0.98mg
Isorhamnetin
3.76mg
Kaempferol
7.06mg
Myricetin
3.54mg
Quercetin
17.72mg

Nutrients percent of daily need

Calories:163.58kcal
8.18%
Fat:10.91g
16.79%
Saturated Fat:1.52g
9.52%
Carbohydrates:16.04g
5.35%
Net Carbohydrates:12.67g
4.61%
Sugar:8.74g
9.71%
Cholesterol:0mg
0%
Sodium:439.28mg
19.1%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.03g
6.06%
Vitamin K:948.23µg
903.08%
Vitamin A:6940.17IU
138.8%
Vitamin C:39.73mg
48.16%
Manganese:0.57mg
28.27%
Magnesium:101.83mg
25.46%
Vitamin E:3.69mg
24.58%
Potassium:554.96mg
15.86%
Iron:2.45mg
13.63%
Fiber:3.37g
13.47%
Copper:0.24mg
12.21%
Vitamin B6:0.21mg
10.36%
Calcium:82.53mg
8.25%
Phosphorus:78.24mg
7.82%
Folate:30.34µg
7.58%
Vitamin B2:0.13mg
7.47%
Vitamin B1:0.08mg
5.5%
Zinc:0.59mg
3.92%
Vitamin B5:0.29mg
2.94%
Vitamin B3:0.57mg
2.86%
Selenium:1.53µg
2.18%