Swiss Chard with Lentils and Feta Cheese

Vegetarian
Gluten Free
Very Healthy
Health score
100%
Swiss Chard with Lentils and Feta Cheese
70 min.
4
306kcal

Suggestions


Discover the vibrant flavors and wholesome goodness of our Swiss Chard with Lentils and Feta Cheese, a dish that perfectly balances health and taste. This vegetarian and gluten-free recipe is not only a feast for the eyes but also a powerhouse of nutrition, boasting a perfect health score of 100. With each serving containing just 306 calories, it’s an ideal choice for lunch, dinner, or any time you crave a satisfying main course.

Swiss chard, with its beautiful green leaves and colorful stems, is the star of this dish, bringing a delightful earthiness that pairs beautifully with the hearty lentils. The addition of crumbled feta cheese adds a creamy, tangy element that elevates the dish to new heights. The combination of garlic, onion, and red wine vinegar creates a symphony of flavors that will tantalize your taste buds and leave you feeling nourished.

Ready in just 70 minutes, this recipe is perfect for busy weeknights or leisurely weekend meals. Whether you’re a seasoned cook or a kitchen novice, you’ll find joy in preparing this deliciously healthy dish. Serve it warm or at room temperature, and watch as it becomes a favorite among family and friends. Dive into this culinary adventure and enjoy a meal that’s as good for your body as it is for your soul!

Ingredients

  • 0.3 teaspoon pepper black freshly ground plus more for seasoning
  • cup green lentils 
  • 2.5 ounces feta cheese crumbled
  • medium garlic clove finely chopped
  • 0.5 teaspoon kosher salt plus more for seasoning
  • tablespoons olive oil 
  • 0.5 cup onion yellow (from)
  • teaspoons red wine vinegar 
  • 12 ounces swiss chard ( 1 bunch)
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan

Directions

  1. Heat 1 tablespoon of the oil in a medium saucepan over medium heat until shimmering.
  2. Add the onion and garlic, season with salt and pepper, and cook, stirring occasionally, until softened, about 5 minutes.
  3. Add the lentils, stir to combine, and add the water. Increase the heat to high and bring to a simmer. Reduce the heat to low and simmer, stirring occasionally, until the lentils are just tender and the water has evaporated, about 30 minutes.
  4. Remove from the heat and set aside.Meanwhile, trim the ends from the chard stems and discard.
  5. Cut off the stems at the base of the leaves and slice the stems crosswise into 1/4-inch pieces.
  6. Place in a small bowl and set aside. Stack the leaves, cut them in half lengthwise, then coarsely chop into bite-sized pieces; set aside.
  7. Heat the remaining tablespoon of oil in a large frying or straight-sided pan over medium-high heat until shimmering.
  8. Add the reserved chard stems, season with salt and pepper, and cook, stirring occasionally, until softened, about 5 minutes.
  9. Add the chopped chard leaves, measured salt, and measured pepper and cook, stirring occasionally, until wilted, about 2 minutes. Stir in the red wine vinegar and reserved lentil mixture until evenly combined.
  10. Remove from the heat and allow to cool slightly, about 3 minutes.
  11. Sprinkle in the feta and stir to combine. Taste and season with salt and pepper as needed.
  12. Serve warm or at room temperature.

Nutrition Facts

Calories306kcal
Protein21.53%
Fat33.3%
Carbs45.17%

Properties

Glycemic Index
43.15
Glycemic Load
4.83
Inflammation Score
-10
Nutrition Score
31.730434945096%

Flavonoids

Catechin
1.44mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
1mg
Kaempferol
5.07mg
Myricetin
2.67mg
Quercetin
5.96mg
Gallocatechin
0.07mg

Nutrients percent of daily need

Calories:305.93kcal
15.3%
Fat:11.52g
17.72%
Saturated Fat:3.43g
21.47%
Carbohydrates:35.16g
11.72%
Net Carbohydrates:18.76g
6.82%
Sugar:2.77g
3.08%
Cholesterol:15.77mg
5.26%
Sodium:684.24mg
29.75%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.76g
33.52%
Vitamin K:713.15µg
679.19%
Vitamin A:5296.28IU
105.93%
Fiber:16.4g
65.62%
Folate:251.36µg
62.84%
Manganese:1.02mg
51.23%
Vitamin C:29.6mg
35.88%
Magnesium:134.79mg
33.7%
Vitamin B1:0.49mg
32.85%
Phosphorus:324.01mg
32.4%
Iron:5.41mg
30.05%
Potassium:830.68mg
23.73%
Vitamin B6:0.46mg
23.07%
Copper:0.44mg
22.03%
Zinc:3.18mg
21.19%
Vitamin B2:0.33mg
19.68%
Vitamin E:2.89mg
19.26%
Calcium:169.57mg
16.96%
Vitamin B5:1.38mg
13.8%
Selenium:7.73µg
11.04%
Vitamin B3:1.8mg
9.01%
Vitamin B12:0.3µg
4.99%
Source:Chow