The following post was written by Jennifer Fisher, who blogs at The Fit Fork and is part of POPSUGAR Select Fitness.
There is a lot to love about chard. The first thing you might notice about this tall leafy vegetable is its natural beauty. Gorgeous with ribbed green leaves, chard makes me swoon even more with its stalks and veins in a rainbow array of colors, including red, orange, pink, yellow, and white. If I can't afford to buy fresh flowers, I've been known to stick a cluster of chard in a vase. It's really lovely to look at as well as to sauté up later!
But the beauty of chard goes beyond the surface: it's also a nutrient-rich way to "green up" your menu. High in vitamins K, A, and C, chard is also a good source of magnesium, potassium, iron, and dietary fiber. Researchers suggest that the phytonutrients in chard have antioxidant, anti-inflammatory, and blood-sugar-regulating properties. As a member of the chenopod family, chard's superfood siblings include beets, spinach, and quinoa — some suggest that chard may be the most powerful of this health-boosting bunch!
There are many ways to eat chard: steam it, sauté it, roast it, or eat it raw. My healthy recipe for chard chickpea wraps with Greek yogurt dill dressing will add a little tang and a lot of delicious nutrition to your next meal. Chopped bits of chard are incorporated into the garlicky bean mixture, while the larger leaves of chard are used as a handy, edible wrapper! If you don't use all the chard hauled home from the store in this recipe, keep the rest fresh for about five days in the refrigerator by wrapping it in paper towels, placing in a plastic storage bag, and squeezing out as much air as possible.
Chard Chickpea Wraps With Greek Yogurt Dill Dressing
Serves 4 people (2 wraps each)
- 1/2 medium red onion
- 1 1/2 cups packed chard leaves
- 2 cloves garlic
- 1 lime, juiced
- 1 can chickpeas (15 ounces), drained and rinsed
- 1 medium cucumber, seeded and coarsely chopped
- 2 tablespoons crumbled feta cheese
- 1 tablespoon fresh minced dill
- 1/2 cup plain Greek yogurt
- 8 large chard leaves
- Place the onion, 1 1/2 cups chard leaves, garlic, and lime juice in a food processor. Pulse for approximately 1 minute until finely chopped.
- Remove the work bowl from the processor, and mix in the chickpeas along with the chopped cucumber until incorporated. Sprinkle in the feta cheese and dill. Add the Greek yogurt, and mix until all ingredients are thoroughly coated.
- Place 1/8 of mixture into the center of a chard leaf. Fold the top and bottom inward and wrap around the sides, as if making a burrito. Secure with toothpicks, if necessary.
Photos: The Fit Fork