Swiss Chard with Raisins and Pine Nuts

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Swiss Chard with Raisins and Pine Nuts
30 min.
4
309kcal

Suggestions


Swiss Chard with Raisins and Pine Nuts is a delightful and vibrant dish that showcases the natural beauty and flavor of one of the healthiest leafy greens. Perfect for those following a vegetarian, vegan, gluten-free, or dairy-free diet, this recipe not only meets a variety of dietary needs but also bursts with flavor and nutrients. Imagine tender chard leaves mingling with the sweetness of golden raisins and the crunch of toasted pine nuts, creating a wonderful contrast that makes this side dish not just nutritious but incredibly satisfying as well.

In just 30 minutes, you can prepare a delectable meal that will impress your family and friends. The earthy taste of Swiss chard is elevated by the fragrant olive oil and the savory sautéed onions, while the raisins add a touch of sweetness and the pine nuts bring a delightful crunch to each bite. With only about 309 calories per serving, this dish is not only delicious but also a guilt-free accompaniment to any main course.

Whether you're looking for a healthy side dish to complement your dinner or you want a tasty addition to your meal prep, Swiss Chard with Raisins and Pine Nuts is the perfect choice. It's a recipe that embodies simplicity, flavor, and health, making it a must-try for anyone who loves to explore the magic of fruits and vegetables in their cooking!

Ingredients

  • 0.3 cup golden raisins finely chopped
  • 0.3 cup olive oil 
  • medium onion finely chopped
  • 2.5 ounces pinenuts 
  • 1.5 pounds swiss chard red (preferably rainbow or ; from 2 bunches)
  • cup water 

Equipment

  • paper towels
  • pot
  • slotted spoon

Directions

  1. Tear chard leaves from stems, then coarsely chop stems and leaves separately.
  2. Toast nuts in oil in a wide 6- to 8-quart heavy pot over moderate heat, stirring constantly, until golden, 1 1/2 to 2 minutes, then transfer with a slotted spoon to paper towels to drain and season with salt.
  3. Cook onion in oil remaining in pot, stirring occasionally, 1 minute, then add chard stems and cook, stirring occasionally, 2 minutes.
  4. Add raisins and 1/2 cup water and simmer, covered, until stems are softened, about 3 minutes.
  5. Add chard leaves and remaining 1/2 cup water and simmer, partially covered, stirring occasionally, until leaves are tender, about 3 minutes. Season with salt and pepper.
  6. Serve sprinkled with nuts.

Nutrition Facts

Calories309kcal
Protein7.34%
Fat70.46%
Carbs22.2%

Properties

Glycemic Index
28.92
Glycemic Load
5.61
Inflammation Score
-10
Nutrition Score
28.402608508649%

Flavonoids

Catechin
2.55mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
1.38mg
Kaempferol
10.29mg
Myricetin
5.28mg
Quercetin
9.54mg

Nutrients percent of daily need

Calories:309.27kcal
15.46%
Fat:26.03g
40.04%
Saturated Fat:2.81g
17.55%
Carbohydrates:18.46g
6.15%
Net Carbohydrates:14.25g
5.18%
Sugar:9.04g
10.04%
Cholesterol:0mg
0%
Sodium:368.08mg
16%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.1g
12.2%
Vitamin K:1429.91µg
1361.82%
Vitamin A:10408.83IU
208.18%
Manganese:2.25mg
112.28%
Vitamin C:53.5mg
64.84%
Magnesium:188.77mg
47.19%
Vitamin E:6.83mg
45.52%
Copper:0.59mg
29.57%
Potassium:858.34mg
24.52%
Iron:4.34mg
24.1%
Phosphorus:198.52mg
19.85%
Fiber:4.21g
16.83%
Vitamin B2:0.22mg
12.83%
Vitamin B6:0.25mg
12.37%
Zinc:1.84mg
12.25%
Calcium:102.62mg
10.26%
Vitamin B1:0.15mg
9.73%
Folate:35.33µg
8.83%
Vitamin B3:1.59mg
7.97%
Vitamin B5:0.39mg
3.95%
Selenium:1.86µg
2.65%
Source:Epicurious