4.7 from 9 votes
Charred swiss chard and tomatoes
Beautiful organic Swiss chard is joined by the bright explosion of cherry tomatoes and drizzled with oil and chili, melding together into a flavourful sauce. The stalks of the chard soften, the leaves crisp up into chips, and the juice of the tomatoes brings everything together into a nice topping. Feel free to replace the tomatoes with other vegetables, like more onions, red peppers, or whole cloves of garlic that you will then squeeze onto the chard. Use kale or even beet greens instead of chard (the beet greens may roast more quickly).
Prep Time
10 mins
Cook Time
10 mins
Total Time
35 mins
Servings: 4 servings
Calories: 104 kcal
Course:
Side Dish
Cuisine:
Middle Eastern
Ingredients
- 1 bunch Swiss chard
- 1 pint cherry tomatoes
- ½ purple onion optional
- 2 Tbs olive oil
- salt
- ½ teaspoon chili powder or cumin
- ¼ lemon juice of
- nutritional yeast to taste (optional, can be substituted with Parmesan, or omitted)
- cilantro chopped, to taste
- 2 cups Prepared brown rice
Instructions
- Prepare rice. This can be done the day before - I usually make 4 cups of brown rice and eat them with different toppings throughout the week).
- Preheat oven to 400F.
- Cover baking sheet with aluminum foil. Chop chard horizontally into strips. chop onion, if using, into chunks. Arrange all vegetables haphazardly on baking sheet. Drizzle with olive oil, Sprinkle with chili powder (or cumin) and a couple of pinches of salt. Place in oven and let bake on grill setting for 15 mins. Toss veggies and return for another 12 minutes.
- Spread rice on a large platter. Top rice with vegetable topping. Finely chop cilantro, sprinkle on top of rice and vegetables, drizzle with the juice of ¼ of a lemon, and sprinkle with salt and pepper to taste. Top off with a sprinkling of nutritional yeast (or Parmesan, if using).
Cup of Yum
Notes
- To make brown rice: combine 1 cup of uncooked rice, 2 cups of water, ½ teaspoon of salt, and 2 tablespoons of olive oil in a medium saucepan. Bring brown rice to a boil, lower to very low heat, cover and cook for 45-50 minutes. Turn off, leave cover on, and let rest for 10 mins before excluding rice gently with a fork.
- 1 cup of uncooked rice, 2 cups of water, ½ teaspoon of salt, and 2 tablespoons of olive oil in a medium saucepan. Bring brown rice to a boil, lower to very low heat, cover and cook for 45-50 minutes. Turn off, leave cover on, and let rest for 10 mins before excluding rice gently with a fork.
Nutrition Information
Calories
104kcal
(5%)
Carbohydrates
9g
(3%)
Protein
3g
(6%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Sodium
178mg
(7%)
Potassium
570mg
(16%)
Fiber
2g
(8%)
Sugar
4g
(8%)
Vitamin A
5240IU
(105%)
Vitamin C
52mg
(58%)
Calcium
56mg
(6%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 104
% Daily Value*
| Calories | 104kcal | 5% |
| Carbohydrates | 9g | 3% |
| Protein | 3g | 6% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Sodium | 178mg | 7% |
| Potassium | 570mg | 12% |
| Fiber | 2g | 8% |
| Sugar | 4g | 8% |
| Vitamin A | 5240IU | 105% |
| Vitamin C | 52mg | 58% |
| Calcium | 56mg | 6% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.