Stewed Chard With Tomatoes And Roasted Garlic

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
69%
Stewed Chard With Tomatoes And Roasted Garlic
45 min.
7
48kcal

Suggestions


If you’re seeking a delicious and healthy dish that captures the essence of fresh, seasonal ingredients, look no further than our Stewed Chard with Tomatoes and Roasted Garlic. With a remarkable health score of 69, this vibrant recipe is perfect for anyone interested in incorporating more plant-based meals into their diet. Whether you are vegetarian, vegan, gluten-free, or simply looking to eat healthier, this dish caters to all preferences while delivering on flavor.

The star of this recipe is the Swiss chard, which brings a delightful earthiness and vibrant green color that enhances any dining table. Paired with savory roasted garlic-flavored diced tomatoes, the dish creates a rich and satisfying combination that’s not just nourishing but also incredibly comforting. Each bowl of this stew provides a mere 48 calories, making it an excellent choice for those managing their caloric intake while still enjoying a hearty meal.

In just 45 minutes, you can whip up this fantastic dish that serves up to seven people, making it ideal for family gatherings or meal prep for the week ahead. With its delightful medley of flavors and simple preparations, this Stewed Chard with Tomatoes and Roasted Garlic will quickly become a favorite in your recipe rotation. So, let’s dive into this healthy and flavorful culinary adventure together!

Ingredients

  • 14.5 ounce canned tomatoes diced canned
  • teaspoons olive oil 
  • 0.5 cup onion chopped
  • 0.1 teaspoon pepper 
  • teaspoons red wine vinegar 
  • 0.3 teaspoon salt 
  • teaspoon sugar 
  • 12 cups swiss chard coarsely chopped ( 2 bunches)
  • 0.3 cup water 

Equipment

  • frying pan
  • dutch oven

Directions

  1. Rinse chard, drain slightly, and place in a large Dutch oven.
  2. Add 1/3 cup water. Cover and cook over medium heat 16 minutes or until tender, stirring occasionally.
  3. Drain well.
  4. Heat oil in a large nonstick skillet over medium-high heat; add onion, and cook 4 minutes or until tender, stirring occasionally. Stir in diced tomato and next 3 ingredients. Bring to a boil; reduce heat, and cook, uncovered, 5 minutes or until slightly thick, stirring occasionally.
  5. Stir in chard. Bring to a boil; cover, reduce heat, and simmer 5 minutes. Stir in vinegar.

Nutrition Facts

Calories48kcal
Protein16.08%
Fat23.72%
Carbs60.2%

Properties

Glycemic Index
28.44
Glycemic Load
2.26
Inflammation Score
-10
Nutrition Score
14.947825913844%

Flavonoids

Catechin
0.93mg
Isorhamnetin
0.57mg
Kaempferol
3.65mg
Myricetin
1.92mg
Quercetin
3.68mg

Nutrients percent of daily need

Calories:47.75kcal
2.39%
Fat:1.45g
2.22%
Saturated Fat:0.2g
1.28%
Carbohydrates:8.25g
2.75%
Net Carbohydrates:5.95g
2.16%
Sugar:4.32g
4.8%
Cholesterol:0mg
0%
Sodium:293.19mg
12.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.2g
4.41%
Vitamin K:516.13µg
491.56%
Vitamin A:3901.13IU
78.02%
Vitamin C:24.77mg
30.02%
Manganese:0.35mg
17.68%
Magnesium:63.11mg
15.78%
Vitamin E:2.07mg
13.78%
Potassium:423.72mg
12.11%
Copper:0.22mg
11.25%
Iron:1.92mg
10.64%
Fiber:2.31g
9.23%
Vitamin B6:0.16mg
8.15%
Calcium:54.72mg
5.47%
Vitamin B2:0.09mg
5.26%
Phosphorus:50.67mg
5.07%
Vitamin B1:0.07mg
4.93%
Vitamin B3:0.98mg
4.89%
Folate:18.45µg
4.61%
Vitamin B5:0.28mg
2.84%
Zinc:0.4mg
2.68%
Selenium:0.97µg
1.39%
Source:My Recipes