Swiss Chard Tzatziki (Yogurt Dip)

Vegetarian
Health score
13%
Swiss Chard Tzatziki (Yogurt Dip)
45 min.
4
228kcal

Suggestions


Are you looking for a refreshing and healthy dip that will elevate your appetizer game? Look no further than this delightful Swiss Chard Tzatziki! This vegetarian-friendly recipe combines the creamy goodness of plain yogurt with the vibrant flavors of Swiss chard, garlic, and a hint of lemon juice, creating a dip that is both nutritious and delicious.

Perfect for any occasion, whether it's a casual snack, a sophisticated starter, or a delightful addition to your antipasti platter, this tzatziki is sure to impress your guests. The subtle kick from cayenne pepper adds a unique twist, while the olive oil drizzled on crispy pita bread provides a satisfying crunch that pairs beautifully with the creamy dip.

In just 45 minutes, you can whip up this tasty treat that serves four, making it an ideal choice for gatherings or a cozy night in. With only 228 calories per serving, you can indulge without the guilt. Plus, the caloric breakdown shows a balanced mix of protein, fats, and carbohydrates, making it a wholesome option for any meal.

So, gather your ingredients and get ready to enjoy a deliciously unique twist on a classic dip that will have everyone coming back for more!

Ingredients

  • dash cayenne 
  • Tbsp olive oil extra virgin 
  •  garlic clove 
  • Tbsp juice of lemon freshly squeezed
  • servings olive oil for drizzling on to the pita bread
  • 9-inch pita breads ( diameter)
  • cup yogurt plain
  • 0.3 teaspoon salt 
  • cup swiss chard leaves finely chopped (ribs removed)

Equipment

  • bowl
  • frying pan
  • baking sheet
  • sauce pan
  • sieve
  • broiler
  • mortar and pestle
  • pastry brush

Directions

  1. Bring a 1 or 2 quart saucepan, half filled with water, to a boil.
  2. Add the chopped chard leaves. Cook until tender, about 3-5 minutes. While the chard is cooking, prepare a bowl with ice water for an ice bath. When the chard is cooked, strain through a fine mesh strainer and put into the ice bath to stop the cooking.
  3. Drain and set aside.2 Using mortar and pestle, grind the garlic and salt into a paste. In a medium-sized bowl, stir in the yogurt, chard, garlic, olive oil, lemon juice, and cayenne pepper. Set aside.3
  4. Cut the pita bread into triangles and layout in one layer in a broiling pan (use a sturdy broiling pan, not a cookie sheet or your cookie sheet will warp).
  5. Drizzle olive oil on one side of the pita wedges. Use a pastry brush to spread the olive oil more evenly.
  6. Place in a broiler. Broil for 5 minutes or until the pita bread starts to toast.
  7. Remove and let cool for a minute.
  8. Serve the tzatziki with the pita wedges.

Nutrition Facts

Calories228kcal
Protein13.23%
Fat24.59%
Carbs62.18%

Properties

Glycemic Index
76.75
Glycemic Load
30.13
Inflammation Score
-5
Nutrition Score
9.5739131971546%

Flavonoids

Catechin
0.14mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Kaempferol
0.52mg
Myricetin
0.29mg
Quercetin
0.22mg

Nutrients percent of daily need

Calories:228.1kcal
11.4%
Fat:6.21g
9.55%
Saturated Fat:1.87g
11.67%
Carbohydrates:35.32g
11.77%
Net Carbohydrates:33.9g
12.33%
Sugar:3.06g
3.4%
Cholesterol:7.96mg
2.65%
Sodium:497.11mg
21.61%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.52g
15.03%
Vitamin K:76.96µg
73.3%
Manganese:0.32mg
16.11%
Calcium:129.25mg
12.93%
Vitamin A:621.77IU
12.44%
Phosphorus:118.9mg
11.89%
Vitamin B1:0.18mg
11.69%
Vitamin B2:0.15mg
8.93%
Magnesium:29.85mg
7.46%
Vitamin B3:1.31mg
6.54%
Copper:0.12mg
6%
Zinc:0.88mg
5.88%
Potassium:204.59mg
5.85%
Fiber:1.43g
5.71%
Vitamin C:4.71mg
5.71%
Iron:1.03mg
5.7%
Folate:19.97µg
4.99%
Vitamin B5:0.49mg
4.88%
Vitamin E:0.72mg
4.83%
Vitamin B12:0.23µg
3.78%
Vitamin B6:0.06mg
2.97%
Selenium:1.54µg
2.2%