Savory Swiss Chard Pie

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
68%
Savory Swiss Chard Pie
60 min.
4
108kcal

Suggestions


Welcome to a delightful culinary adventure with our Savory Swiss Chard Pie! This dish is not only a feast for the eyes but also a wholesome treat for your body. Packed with vibrant Swiss chard, this pie is a perfect blend of flavors and textures that will leave you craving more. Whether you're a seasoned vegetarian or simply looking to incorporate more plant-based meals into your diet, this recipe is sure to impress.

What makes this pie truly special is its versatility. It's entirely vegan, gluten-free, and dairy-free, making it an excellent choice for those with dietary restrictions. With a health score of 68, you can indulge in this savory delight without any guilt. Each serving is low in calories, yet rich in protein, thanks to the inclusion of silken tofu and nutritional yeast, which add a creamy texture and a cheesy flavor without the dairy.

Imagine the aroma of sautéed onions and garlic wafting through your kitchen as you prepare this dish. The vibrant greens of the chard, combined with the warmth of cayenne and nutmeg, create a comforting and satisfying meal that is perfect for any occasion. Whether served as a main course or a side dish, this Savory Swiss Chard Pie is sure to become a favorite in your household. So roll up your sleeves and get ready to enjoy a slice of health and happiness!

Ingredients

  • 0.1 teaspoon ground pepper 
  • 340 swiss chard 
  • 349 extra tofu firm drained (1 package Mori-Nu)
  • teaspoons thyme sprigs dried fresh (or 1 tsp. )
  • cloves garlic minced
  • pinch nutmeg 
  • tablespoons nutritional yeast 
  • medium onion chopped
  • 0.3 teaspoon onion powder 
  • tablespoon potato flour 
  • 0.8 teaspoon salt to taste (or )
  • 60 ml soymilk plain
  • 0.1 teaspoon turmeric 

Equipment

  • frying pan
  • oven
  • blender
  • pie form

Directions

  1. Remove the center stem from each leaf. Set the leaves aside and chop the stems into small pieces. In a large skillet, sauté the onion and chard stems until softened (about 5 minutes), adding a tablespoon of water if necessary to prevent sticking. Meanwhile, cut the chard leaves into bite-sized pieces.
  2. Add them to the pan along with the garlic, reduce heat, and cover. Cook until all chard is wilted.
  3. Remove from heat. If any water has accumulated, drain it; then spread chard in bottom of prepared pie pan.
  4. Place tofu and remaining ingredients in a blender, and puree until very smooth.
  5. Pour over the chard in the pie pan. Use a spoon to gently open holes through the chard so that the tofu mixture penetrates it. Smooth the top so that tofu layer is even and covers all the chard.
  6. Bake for 30 minutes, or until center is set.
  7. Remove from oven and allow to rest for 10 minutes before slicing and serving.

Nutrition Facts

Calories108kcal
Protein38.07%
Fat19.2%
Carbs42.73%

Properties

Glycemic Index
68.6
Glycemic Load
1.55
Inflammation Score
-10
Nutrition Score
19.269130468369%

Flavonoids

Catechin
1.27mg
Apigenin
0.03mg
Luteolin
0.46mg
Isorhamnetin
1.38mg
Kaempferol
5.11mg
Myricetin
2.67mg
Quercetin
7.48mg

Nutrients percent of daily need

Calories:108.48kcal
5.42%
Fat:2.45g
3.77%
Saturated Fat:0.41g
2.54%
Carbohydrates:12.27g
4.09%
Net Carbohydrates:8.97g
3.26%
Sugar:3.52g
3.91%
Cholesterol:0mg
0%
Sodium:682.25mg
29.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:10.93g
21.87%
Vitamin K:705.7µg
672.09%
Vitamin A:5331.86IU
106.64%
Vitamin C:30.86mg
37.4%
Magnesium:99.26mg
24.81%
Manganese:0.41mg
20.56%
Copper:0.37mg
18.7%
Potassium:629.92mg
18%
Iron:3.2mg
17.77%
Phosphorus:142.33mg
14.23%
Vitamin E:2.02mg
13.44%
Fiber:3.3g
13.21%
Calcium:107.15mg
10.72%
Vitamin B6:0.2mg
10.15%
Vitamin B1:0.13mg
8.98%
Vitamin B2:0.15mg
8.92%
Zinc:0.97mg
6.5%
Vitamin B3:1.18mg
5.9%
Folate:23.27µg
5.82%
Vitamin B12:0.16µg
2.69%
Selenium:1.51µg
2.16%
Vitamin B5:0.2mg
2.03%
Vitamin D:0.18µg
1.2%