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Swiss Chard Wraps

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $0.82

$0.82 per serving

14 people like this recipe

14 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

6 vegetarian,vegan,gluten-free,dairy-free,healthy,gluten free,dairy free,lacto ovo vegetarian,vegan side dish
spoonacular Score:97%

Spoonacular Score: 97%

 

You can never have too many side dish recipes, so give Swiss Chard Wraps a try. This recipe serves 6. One serving contains 139 calories, 4g of protein, and 11g of fat. For 82 cents per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. 14 people have tried and liked this recipe. Head to the store and pick up swiss chard leaves, orange cauliflower, salt, and a few other things to make it today. It is a good option if you're following a gluten free, dairy free, lacto ovo vegetarian, and vegan diet. From preparation to the plate, this recipe takes about about 45 minutes. It is brought to you by Foodista. All things considered, we decided this recipe deserves a spoonacular score of 97%. This score is outstanding. Sweet Thai Chile Chicken Swiss Chard Wraps with Peanut Ginger Sauce, Swiss Chard, and Swiss Chard are very similar to this recipe.

Ingredients

Servings:
6 large
6 large dried swiss chard
dried swiss chard
1 small head
1 small head orange
orange
1.5 Tbs
1.5 Tbs olive oil
olive oil
3 cloves
3 cloves garlic
garlic
1 pinch
1 pinch salt
salt
1 sprig
1 sprig fresh basil
fresh basil
1 medium
1 medium zucchini
zucchini
1 large
1 large red bell pepper
red bell pepper
1 medium
1 medium avocado
avocado
3 Tbs
3 Tbs peanut
peanut
6 large dried swiss chard
6 large
dried swiss chard
1 small head orange
1 small head
orange
1.5 Tbs olive oil
1.5 Tbs
olive oil
3 cloves garlic
3 cloves
garlic
1 pinch salt
1 pinch
salt
1 sprig fresh basil
1 sprig
fresh basil
1 medium zucchini
1 medium
zucchini
1 large red bell pepper
1 large
red bell pepper
1 medium avocado
1 medium
avocado
3 Tbs peanut
3 Tbs
peanut

Equipment

peeler
peeler
food processor
food processor
frying pan
frying pan
peeler
peeler
food processor
food processor
frying pan
frying pan


Instructions

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. 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. 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. 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. Add a pinch of salt and chopped basil to the cauliflower and stir. 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. To assemble the wraps, place a large leaf flat down. Add a bit of sauted cauliflower, zucchini noodles, red pepper, and avocado along the swiss chard stalk. Drizzle a bit of vinaigrette on top of the vegetables and wrap everything up. Enjoy these wraps as a side to your favorite protein! Feel free to dip these wraps in more sauce. These wraps are best consumed when they are freshly made. Refrigerate any leftovers in an airtight container.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $0.82
Ingredient
6 larges dried swiss chard
1.5 Tbs olive oil
3 cloves garlic
1 sprig fresh basil
1 medium zucchini
1 large red bell pepper
1 medium avocado
3 Tbs peanut
Price
$1.27
$0.25
$0.20
$0.08
$0.56
$0.82
$1.50
$0.20
$4.89

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • If you're buying an avocado to use for dinner tonight, make sure you choose a ripe one! Find an avocado that is soft enough to press your fingertips into. If it's too firm, it's not ripe. If it's almost smooshy, it's too ripe. The perfect avocado can be hard to find in stores, so you might have to buy your avocados in advance and ripen them at home. To speed up the ripening process, put the avocados in a paper bag with an apple or banana. It really works!

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

Disclaimer

Nutritional Information

Quickview
138 Calories
3g Protein
11g Total Fat
8g Carbs
90% Health Score
Limit These
Calories
138
7%

Fat
11g
17%

  Saturated Fat
1g
10%

Carbohydrates
8g
3%

  Sugar
2g
3%

Cholesterol
0.0mg
0%

Sodium
116mg
5%

Get Enough Of These
Protein
3g
7%

Vitamin K
411µg
392%

Vitamin A
3923IU
78%

Vitamin C
59mg
72%

Manganese
0.47mg
24%

Fiber
4g
18%

Vitamin E
2mg
17%

Magnesium
67mg
17%

Folate
66µg
17%

Potassium
531mg
15%

Vitamin B6
0.3mg
15%

Copper
0.22mg
11%

Vitamin B3
2mg
10%

Vitamin B2
0.15mg
9%

Iron
1mg
9%

Phosphorus
80mg
8%

Vitamin B5
0.8mg
8%

Vitamin B1
0.11mg
7%

Zinc
0.69mg
5%

Calcium
44mg
4%

Selenium
1µg
2%

covered percent of daily need

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