December 16, 2017
uncooked swiss chard and kale
Recipe

Swiss Chard with Curry Spices

by Berkeley Wellness  

Washed Swiss chard has enough water clinging to its leaves to cook beautifully in its own steam.

  • 1½ teaspoons olive oil
  • 1 tablespoon water
  • 3 cloves garlic, minced
  • 1 teaspoon cumin
  • ¾ teaspoon ground ginger
  • ¾ teaspoon yellow mustard seeds
  • ¼ teaspoon pepper
  • ¼ teaspoon cardamom
  • 2 bunches Swiss chard, washed and shredded (16 cups)
  • ¼ teaspoon salt

1. In a nonstick Dutch oven, heat the oil and water over low heat. Add the garlic and cook until tender, about 2 minutes.

2. Add the cumin, ginger, mustard seeds, pepper, and cardamom, and stir to combine. Cook 1 minute or until fragrant.

3. Add the Swiss chard and salt. Cover and cook, stirring occasionally, until the chard is tender, about 5 minutes. Uncover and cook, stirring frequently, until most of the liquid has evaporated, about 3 minutes.

Makes 4 servings.

Nutrition per serving: 53 calories, 2.3g total fat (0.3g saturated), 0mg cholesterol, 3g dietary fiber, 7g carbohydrate, 3g protein, 454mg sodium.

Good source of: beta carotene, magnesium, potassium, vitamin C, vitamin E, vitamin K.