Swiss Chard Wraps with Hummus, Cauliflower ‘Rice’, & Roasted Vegetables.
This is part 2 of my last recipe (HERE) using the same ingredients, but in a different way!
– Cauliflower, pulsed into small pieces using a food processor (S-blade)
– Turmeric, 2 teaspoons
– Red onion, chopped into wedges
– Bell Peppers, cut in half and seeded
– Swiss Chard, sliced into thin ribbons
– Homemade hummus (chickpeas, lemon juice, tahini, water, garlic, salt, pepper.)
– Carrots, sliced using a julienne peeler or grated. Note: Don’t peel them! much of the nutrients are found in the skins. Try to buy organic carrots, which are tastier and more nutritious, but if not, just scrub them clean.
– Fresh parsley, roughly chopped (or herb of choice)
1. First make the hummus. In a food processor, mix 2 cups (about 13 oz) of cooked chickpeas, the juice of one lemon, 1-2 cloves of minced garlic, salt, pepper, 2 tbsp of tahini, and water to loosen mixture to desired consistency. Blend it all up! Set aside.
2. See how to make cauliflower ‘rice’ in a previous post HERE. Season the cauliflower ‘couscous’ with 2 teaspoons of turmeric, salt & pepper. Sauté until tender while maintaining some bite – about 7 minutes.
3. Marinate the swiss chard in fresh lemon juice, olive oil, salt & pepper. You want the greens to tenderize a bit, making it easier to eat together with the other salad components.
4. Roast the red onion and peppers with salt, pepper and a little olive oil in a 350 degree oven until tender. The onions will be done in about 10 minutes (take them out), and the peppers will be ready in 20 minutes. Let the peppers cool, then slice into thin strips.
5. Using a julienne peeler (like this) slice the carrots into strips. Set aside.
6. Slice the thick stem off the base of the Swiss chard. Layer a couple spoons of hummus down in the centre of the leaf, add some carrots, cauliflower rice, roasted peppers and onion, and fresh parsley or herb of choice. Wrap it up like a burrito! NOTE: Please don’t throw out the stems. Slice them up to add into salads, roast them with other veggies in the oven, toss the stems into a stir-fry, or simply sauté them in salt or soy sauce, pepper, and olive oil.
– Swiss Chard is packed with vitamins A, C, K, B Vitamins, iron, magnesium, potassium, calcium, fiber and amino acids. A sweet, earthy green that is wonderful eaten raw or lightly cooked!
– Chickpeas are a good source of protein, B vitamins, vitamin A, iron, calcium, magnesium, potassium, zinc, selenium, and fiber. If you don’t tolerate chickpeas well digestively, you can use any other legume in your homemade spread! black beans, edamame, butter beans etc.
– Red bell peppers are especially packed with vitamins A and C, and contain vitamin E, B vitamins, magnesium, potassium, iron, and fiber.