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Grilled Rainbow Chard with Fava Beans and Oregano⏱ 50 min total
Recipes

Grilled Rainbow Chard with Fava Beans and Oregano

Per 1 serving · 266 g · 6 ingredients

Calories
117
6%
of a 2,000 cal day
  • Protein
    6.7g
    20% of calories
  • Carbs
    14g
    42% of calories
  • Fat
    5.8g
    38% of calories
Portion
  • ✓ Low saturated fat
  • ✓ Cholesterol free

At a glance

One serving of Grilled Rainbow Chard with Fava Beans and Oregano (266 g) has 117 calories, with 6.7 g of protein, 14 g of carbohydrates and 5.8 g of fat. Most of its energy comes from carbs (42% of calories). It is high in dietary fiber (22% DV), Vitamin A (78% DV) and Vitamin C (78% DV). Keep an eye on sodium, which provides 21% of the daily value.

Per 100 g
44cal
very low energy density
Protein per 100 cal
5.7g
Net carbs
8g
carbs minus fiber
Fiber
6.1g
5.4 g sugar

High in

20%+ of the daily value

  • Dietary fiber22%
  • Vitamin A78%
  • Vitamin C78%
  • Vitamin E36%
  • Vitamin K1583%
  • Riboflavin (B2)22%

Good source of

10–19% of the daily value

  • Thiamine11%
  • Niacin10%
  • Vitamin B618%
  • Pantothenic acid10%
  • Calcium13%
  • Zinc10%

Watch

20%+ of the daily value

  • Sodium21%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 25 min
  1. 1

    Rinse the Swiss chard and remove the stems and center ribs. Set the leaves aside. Shell the fresh fava beans and set aside.

  2. 2

    Blanch chard stems: Halve stems crosswise and cook in a large pot of boiling salted water (2 tablespoons salt for 4 quarts water) until just barely tender, 3 to 5 minutes (depending on thickness). Cool in an ice bath, reserving cooking water, then transfer to a plate.

  3. 3

    Prepare fava beans: Halve stems crosswise and cook in a large pot of boiling salted water (2 tablespoons salt for 4 quarts water) until just barely tender, 3 to 5 minutes (depending on thickness). Cool in an ice bath, reserving cooking water, then transfer to a plate.

  4. 4

    Toss chard stems with 1 tablespoon oil and 1/4 teaspoon each of salt and pepper. Oil grill rack, then grill chard stems, covered only if using a gas grill, turning occasionally, until tender and lightly charred, about 7 minutes. Cut into 1-inch lengths.

  5. 5

    Cook garlic in remaining 1/2 tablespoon oil in a medium skillet over medium heat, stirring, until just pale golden. Add oregano, beans, and chard and cook, stirring, 1 minute. Transfer to a serving dish and stir in lemon juice and salt and pepper to taste.

Vitamins & minerals

Amounts for 1 serving (266 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A699 μg
78%
Vitamin C70 mg
78%
Vitamin D0 μg
0%
Vitamin E5 mg
36%
Vitamin K1,899 μg
1,583%
Thiamine0.1 mg
11%
Riboflavin (B2)0.3 mg
22%
Niacin2 mg
10%
Vitamin B60.2 mg
18%
Folate (B9)79 μg
20%
Vitamin B120 μg
0%
Pantothenic acid0.5 mg
10%
Choline41 mg
7%

Minerals

NutrientAmount% Daily Value
Calcium131 mg
13%
Iron5 mg
58%
Potassium971 mg
21%
Magnesium195 mg
46%
Phosphorus146 mg
21%
Zinc1 mg
10%
Copper1 mg
59%
Manganese1 mg
45%
Selenium2 μg
4%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene102 μg—
Arginine0.3 g—
Aspartic acid0 g—
Beta carotene8,335 μg—
Caffeine0 mg—
Cystine0 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0 μg—
Fructose0 g—
Galactose0 g—
Glucose0 g—
Glutamic acid0 g—
Glycine0 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.3 g—
Lactose0 g—
Leucine0.3 g—
Lycopene0 μg—
Lysine0.2 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats4 g—
Phenylalanine0.2 g—
Polyunsaturated fats1 g—
Proline0 g—
Retinol0 μg—
Serine0 g—
Starch0 g—
Sucrose0 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0 g—
Tyrosine0 g—
Valine0.2 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 117 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 22min
    Walking (3.5 mph)
  • 14min
    Cycling (moderate)
  • 10min
    Running (6 mph)
  • 17min
    Swimming laps

Common questions

How many calories are in Grilled Rainbow Chard with Fava Beans and Oregano?

One serving of Grilled Rainbow Chard with Fava Beans and Oregano (1 serving) has 117 calories, which works out to 44 calories per 100 g. That is about 5.9% of a 2,000-calorie day.

Is Grilled Rainbow Chard with Fava Beans and Oregano high in protein?

Not especially. It has 6.7 g of protein per serving, and protein supplies 20% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Grilled Rainbow Chard with Fava Beans and Oregano keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Grilled Rainbow Chard with Fava Beans and Oregano?

491 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Grilled Rainbow Chard with Fava Beans and Oregano?

5.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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