Swiss Chard Wraps

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
90%
Swiss Chard Wraps
45 min.
6
137kcal
38.14%sweetness
94.41%saltiness
21.2%sourness
30.13%bitterness
42.2%savoriness
100%fattiness
100%spiciness

Ingredients

  • large swiss chard dried rinsed
  • small head cranberry-orange relish 
  • 1.5 Tbs olive oil 
  • cloves garlic minced pressed
  • pinch salt 
  • sprig basil fresh finely chopped
  • sprig basil fresh finely chopped
  • medium zucchini (courgette)
  • large bell pepper red thinly sliced
  • medium avocado sliced
  • Tbs peanuts asian style your favorite (or sauce)

Equipment

  • food processor
  • frying pan
  • peeler

Directions

  1. Chop off the stems of the swiss chard at the point where it meets the leaf. You could stem the swiss chard entirely. I like leaving a bit of stem with the leaves to give better structure to the wraps.
  2. Chop the cauliflower into small pieces and pulse them in a food processor until it looks like rice. I usually pulse the cauliflower florets and the stalk together.
  3. Place the olive oil in a saut pan over medium-high heat. Once the pan is hot, add the garlic and let it fry for about a minute or two, or until the garlic starts to brown.
  4. Add the pulsed cauliflower rice and cook it for about 2-3 minutes. The cauliflower should turn into a vibrant yellow-orange color when it is cooked.
  5. Add a pinch of salt and chopped basil to the cauliflower and stir.
  6. Spiralize the zucchini with Blade B to create zucchini noodles. If you do not have a spiralizer, just create zucchini ribbons with a vegetable peeler.
  7. To assemble the wraps, place a large leaf flat down.
  8. Add a bit of sauted cauliflower, zucchini noodles, red pepper, and avocado along the swiss chard stalk.
  9. Drizzle a bit of vinaigrette on top of the vegetables and wrap everything up.
  10. Enjoy these wraps as a side to your favorite protein! Feel free to dip these wraps in more sauce.
  11. These wraps are best consumed when they are freshly made. Refrigerate any leftovers in an airtight container.

Nutrition Facts

Calories137kcal
Protein9.68%
Fat67.26%
Carbs23.06%

Properties

Glycemic Index
57.63
Glycemic Load
1.22
Inflammation Score
-10
Nutrition Score
19.404347826087%

Flavonoids

Cyanidin
0.11mg
Catechin
0.72mg
Epicatechin
0.12mg
Epigallocatechin 3-gallate
0.05mg
Hesperetin
0.05mg
Naringenin
0.03mg
Luteolin
0.17mg
Kaempferol
2.79mg
Myricetin
1.51mg
Quercetin
1.36mg

Taste

Sweetness:
38.14%
Saltiness:
94.41%
Sourness:
21.2%
Bitterness:
30.13%
Savoriness:
42.2%
Fattiness:
100%
Spiciness:
100%

Nutrients percent of daily need

Calories:137.29kcal
6.86%
Fat:11.2g
17.23%
Saturated Fat:1.64g
10.24%
Carbohydrates:8.64g
2.88%
Net Carbohydrates:4.21g
1.53%
Sugar:2.75g
3.05%
Cholesterol:0mg
0%
Sodium:116.2mg
5.05%
Protein:3.63g
7.25%
Vitamin K:413.08µg
393.41%
Vitamin A:3941.41IU
78.83%
Vitamin C:59.26mg
71.83%
Manganese:0.48mg
23.82%
Fiber:4.43g
17.74%
Vitamin E:2.58mg
17.22%
Magnesium:67.97mg
16.99%
Folate:66.82µg
16.7%
Potassium:532.85mg
15.22%
Vitamin B6:0.3mg
15.18%
Copper:0.22mg
11.18%
Vitamin B3:2mg
10.02%
Vitamin B2:0.15mg
8.8%
Iron:1.55mg
8.6%
Phosphorus:81.11mg
8.11%
Vitamin B5:0.8mg
8%
Vitamin B1:0.11mg
7.22%
Zinc:0.69mg
4.59%
Calcium:44.94mg
4.49%
Selenium:1.23µg
1.76%
Source:Foodista