Lentil and Rice Stuffed Swiss Chard Recipe
These vegetarian swiss chard rolls are stuffed with a savory lentil and rice filling and topped with a light tomato sauce and grated Parmigiano cheese for a healthy, satisfying meal.
Servings 4 servings (4 rolls per person)
Calories 499kcal
Ingredients
- 16 swiss chard leaves 2 bunches
- 1 ½ cups cooked brown or green lentils ⅔ cup raw
- 5 tbsp. olive oil divided
- 2 cloves garlic minced
- 2 ½ cups canned diced tomatoes
- handful basil leaves
- 1 onion finely diced
- 1 medium carrot diced
- ⅔ cup long grain white rice
- 1 ¾ cups vegetable broth
- ¼ cup freshly chopped parsley
- ½ cup plus 2 tbsp. grated Parmigiano cheese
- salt and pepper to taste
Instructions
For the lentils
- Place the lentils in a medium sized sauce pan and cover with water. Bring to a boil and let simmer for about 18 minutes, until tender but not mushy.
- Drain and set aside.
For the tomato sauce
- Heat 2 tbsp. of olive oil in a small sauce pan. Add 1 clove minced garlic and sauté for 30 seconds. Pour in the diced tomatoes, salt (to taste) and basil.
- Bring to a simmer and cook, partially covered, while you prepare the filling ingredients.
Blanch the swiss chard leaves
- Rinse the swiss chard well.
- Use a sharp knife to remove the stems. Reserve half for the filling (chopped) and use the remaining ones for another use such as soup or compost them.
- Bring a large pot of water to a boil and blanch the chard leaves, 3 or 4 at a time, for about 30 seconds.
- Use a slotted spoon to transfer them to a tea towel covered baking sheet.
Prepare the filling
- Heat 3 tbsp. olive oil in a large skillet over medium heat. Sauté the chopped chard stems; onion; carrot and a pinch of salt for 10 minutes, stirring occasionally.
- Stir in 1 clove minced garlic; rice; lentils; ¼ cup of the tomato sauce and vegetable broth. Bring to a simmer, then cover and cook for 10 minutes.
- Uncover and add salt and pepper, as needed.
- Let cool slightly before stirring in freshly chopped parsley and ½ cup grated Parmigiano cheese.
Fill the swiss chard leaves
- Preheat oven to 350 degrees F and spread 1 cup of the tomato sauce on the bottom of a 9 x 13 inch baking dish.
- Place 3-4 tbsp. filling (depending on the size of the chard leaf) on the lower third of a swiss chard leaf.
- Fold the sides and bottom over the filling and tightly roll the chard leaf to form a little bundle. Place seam side down on the prepared baking dish.
- Continue with the remaining chard and filling. Top the rolls with the remaining tomato sauce and sprinkle the top with the remaining grated Parmigiano.
- Wrap tightly with foil and bake for 45 minutes. Uncover and bake for 15 minutes longer. Serve hot.
Notes
Substitutions and Variations
-For non-vegetarian version, substitute 425 grams ground meat of your choice for the lentils.
-In place of canned diced tomatoes, other options include canned whole plum tomatoes or tomato passata (tomato purée).
-Replace the carrot with a red pepper.
-For a cheesier dish, add shredded mozzarella over the rolls before baking. Storage -Keep leftovers refrigerated for up to 3 days. To Freeze -Freeze unbaked swiss chard rolls, well wrapped, for up to 3 months. Place in the refrigerator overnight to defrost and bake as instructed.
-In place of canned diced tomatoes, other options include canned whole plum tomatoes or tomato passata (tomato purée).
-Replace the carrot with a red pepper.
-For a cheesier dish, add shredded mozzarella over the rolls before baking. Storage -Keep leftovers refrigerated for up to 3 days. To Freeze -Freeze unbaked swiss chard rolls, well wrapped, for up to 3 months. Place in the refrigerator overnight to defrost and bake as instructed.
Nutrition
Calories: 499kcal | Carbohydrates: 59g | Protein: 19g | Fat: 23g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 15g | Cholesterol: 9mg | Sodium: 1252mg | Potassium: 1447mg | Fiber: 12g | Sugar: 10g | Vitamin A: 15105IU | Vitamin C: 81mg | Calcium: 335mg | Iron: 8mg
