Swiss chard bouquet recipe: excellent source of calcium, iron and one of the most antioxidant-rich foods in the planet

Swiss chard bouquet recipe

Swiss chard bouquet

Iingredients

7 leaves of Swiss chard

4 tablespoons of cooked brown rice

5 green onions

3 carrots

1 zucchini

3 green garlic

½  teaspoon of sea salt

1 tablespoon finely chopped dill

2 tablespoons cold pressed oil

 

Preparation

* Put 2 tablespoons of cold pressed oil in the pot.

* Chop the green onions and put them in a pot with the cold pressed oil.

Green onion

 

 

 

 

 

 

* Chop the carrot to ellipses. Make  stripes from the ellipses. Chop the  strips  into cubes. Add the carrot cubes on the finely chopped green onions.

Carrot

 

 

 

 

 

 

* Chop the zucchini  into cubes just like the carrots and add them on the chopped carrots.

Zucchini

 

 

 

 

 

 

* Chop the garlic finely and add it to the zucchini.

Green garlic

 

 

 

 

 

 

* Allow it to cook 15 minutes.

* After 15 minutes, add 4 tablespoons of cooked brown rice with azuki beans.

4 tablespoons of boiled brown rice

 

 

 

 

 

 

* Add 1 tablespoon of  finely chopped dill.

 

 

 

 

 

 

* Allow them to cook another 5 minutes and remove the pot from the fire.

* Fill a bowl with water. Put 1 teaspoon sodium bicarbonate(Sodium Hydrogen Carbonate). Leave the Swiss chard leaves to soak for 10 minutes  and then  put them in the pot. Then wash the Swiss chard leaf after leaf.

Swiss chard in a cold water

* To soften the Swiss chard leaves, place a water in a pot to boil and add 1 teaspoon salt. Place cold water in another  bowl.

Filling Swiss chard

* Put the clean sheet first in hot water 20-30 seconds, and then immediately put them in cold water. Proceed with all seven pages.

Making roll

 

 

 

 

 

* Fill the soften sheets with pre-made fill and form bouquet.

Rolling

* Enjoy the taste and the beautiful colors donated by nature.

Leave a Reply