Swiss Chard With Currants and Pine Nuts

May 09, 2023May 9, 20230 1

Swiss Chard with Currants and Pine Nuts recipe for a healthy meal

by The Chefin Vegetarian

Prep

10 min

Cook

30 min

Ready In

40 min

Level

Easy

Rating

Ingredients

	2 lbs swiss chard ( stemmed and washed in several changes of water , stems diced and set aside )
	2 tablespoons olive oil
	2 garlic cloves , minced ( to taste )
	3 tablespoons pine nuts
	3 tablespoons currants or 3 tablespoons golden raisins
	1/2 teaspoon kosher salt
	1/2 teaspoon black pepper , freshly ground

Nutrision Information

Servings Per Recipe

Calories

190

Sugar

Fat

12g

Swiss Chard with Currants and Pine Nuts is a delicious and healthy recipe that is perfect for a light lunch or dinner. Swiss chard is a popular leafy green vegetable that is widely used in Mediterranean cuisine for its unique flavor and health benefits. This recipe is easy to make and can be enjoyed by vegetarians and meat-lovers alike. The combination of pine nuts and currants adds a sweet and nutty flavor that perfectly complements the bitter taste of swiss chard. Serve it with some rice or quinoa for a complete and satisfying meal.

Instructions

1.	Preheat oven to 350°F.
2.	Rinse the swiss chard, remove the leaves and dry them with paper towels.
3.	In a large skillet, heat the olive oil over medium heat. Add the swiss chard stems and cook for 10 minutes, stirring occasionally.
4.	Add the garlic, pine nuts, and currants to the skillet and cook for a few more minutes.
5.	Add the swiss chard leaves to the skillet and cook until they are wilted, about 5-8 minutes.
6.	Add salt and black pepper and mix well.
7.	Transfer the swiss chard to a baking dish and bake for 10-15 minutes.
8.	Serve hot and enjoy!

PROS

Swiss chard is a nutrient-dense leafy green vegetable that is low in calories and high in vitamins and minerals.
It is a great source of fiber, antioxidants and has anti-inflammatory properties.
Pine nuts and currants provide a unique flavor and added nutrients.

CONS

Swiss chard is high in oxalic acid which can interfere with calcium absorption in the body.

This dish may not be suitable for those with kidney problems or those who have been advised to limit their oxalate intake.

HEALTH & BENEFITS

Swiss chard is rich in vitamin K, which is essential for blood clotting and bone health. It is also an excellent source of vitamin A, iron, potassium, and magnesium which can support heart health and help regulate blood pressure. Pine nuts are rich in monounsaturated fatty acids, protein, and fiber, and can help reduce the risk of heart disease and improve satiety.