Chickpea and swiss chard stir-fry
Discover a delicious and nutritious Chickpea and Swiss Chard Stir-Fry recipe, combining fresh Swiss chard, protein-packed chickpeas, zesty lemon juice, and flavorful garlic and onion, all sautéed to perfection in olive oil. Perfect for a quick, healthy meal!
- 06 May 2024
- Cook time 20 min
- Prep time 20 min
- 2 Servings
- 7 Ingredients
Chickpea and Swiss Chard Stir-Fry is a nutritious and delicious dish that's quick to prepare and perfect for a midweek meal. Combining the earthy flavors of chickpeas with the fresh, slightly bitter taste of Swiss chard, this recipe is both hearty and healthy. The addition of garlic, onion, and lemon juice enhances the flavor profile, making this a dish that is sure to please your taste buds.
Ingredients:
Instructions:
- Roughly chop the Swiss chard, separating the stems from the leaves.
- Mince the garlic clove.
- Thinly slice the onion.
- Dice the tomato.
- Drain and rinse the chickpeas if using canned, or ensure they are cooked if using dried.
- In a large skillet or wok, heat 1.5 tablespoons of olive oil over medium heat.
- Add the thinly sliced onion to the heated oil.
- Sauté for about 3-4 minutes until the onion becomes soft and translucent.
- Add the minced garlic and stir for another minute until fragrant, being careful not to burn the garlic.
- Stir in the cooked chickpeas and cook for about 5 minutes, allowing them to heat through and absorb the flavors of the onion and garlic.
- Stir in the chopped Swiss chard stems first, as they take a bit longer to cook than the leaves.
- Cook for about 2-3 minutes until they begin to soften.
- Add the Swiss chard leaves and the diced tomatoes.
- Continue to cook, stirring occasionally, until the leaves have wilted and the tomatoes have softened, about 3-4 minutes.
- Drizzle the lemon juice over the stir-fry.
- Season with salt and pepper to taste.
- Stir well to combine all the flavors.
- Transfer the stir-fry to a serving dish.
- Serve immediately as a standalone dish or alongside rice, quinoa, or your favorite grain.
Tips:
- Ensure the Swiss chard is thoroughly washed to remove any dirt or grit.
- Chop the Swiss chard into bite-sized pieces, including the stems, which add a nice crunch to the stir-fry.
- Cook the garlic and onion slowly over medium heat until they are soft and fragrant to bring out their natural sweetness.
- If you prefer a little heat, add a pinch of red pepper flakes when sautéing the garlic and onion.
- For added flavor, you can sprinkle some nutritional yeast, feta cheese, or a handful of toasted pine nuts over the dish before serving.
- Serve with a wedge of lemon on the side for an extra burst of freshness.
This Chickpea and Swiss Chard Stir-Fry is a simple yet flavorful dish that can serve as a satisfying main course or a tasty side. It's packed with nutrients and is an excellent way to incorporate more greens and plant-based protein into your diet. Enjoy this easy-to-make recipe, whether you're cooking for yourself or serving it to guests.
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 120kcal | 5% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 22g | 6% |
| Fiber 7g | 18% |
| Sugar 7g | 7% |
| Fat | |
| Fat 12g | 14% |
| Saturated 1.65g | 6% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 360ug | 40% |
| Choline 45mg | 8% |
| Vitamin B1 0.11mg | 9% |
| Vitamin B2 0.13mg | 10% |
| Vitamin B3 0.96mg | 6% |
| Vitamin B6 0.61mg | 36% |
| Vitamin B9 50ug | 13% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 45mg | 50% |
| Vitamin E 2.54mg | 17% |
| Vitamin K 900ug | 753% |
| Minerals | |
| Calcium, Ca 100mg | 8% |
| Copper, Cu 0.37mg | 0% |
| Iron, Fe 3.25mg | 30% |
| Magnesium, Mg 120mg | 29% |
| Phosphorus, P 140mg | 12% |
| Potassium, K 750mg | 22% |
| Selenium, Se 2.76ug | 5% |
| Sodium, Na 340mg | 23% |
| Zinc, Zn 1.15mg | 10% |
| Water | |
| Water 260g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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