Easy Vegan Chard & Fava Bean Wraps Recipe
Embark on a culinary journey with our vibrant Vegan Swiss Chard Fava Bean Wraps. Made with fresh, organic ingredients, accompanied by the delightful crunch of sunflower seeds and the sweetness of raisins!
Ingredients
- 200 g Fava Beans (soaked overnight)
- 12-16 leaves Swiss Chard
- 4 tbsp Olive oil
- 1 tsp Ginger (minced)
- 1 tsp Garlic (minced)
- 2 Red Onions (diced)
- 1 tbsp Chili (sliced finely)
- 1 tsp Sea Salt
- 1 tsp Turmeric Powder
- 1 tsp Paprika Powder
- 3 tbsp Tomato Puree
- ½ tsp Cinnamon Powder
- ¼ tsp Nutmeg Powder
- 100 g Bulgur (cooked)
- 2 tbsp Raisins
- 2 tbsp Mint (freshly minced)
- 2 tbsp Sunflower Seeds
- 2 tbsp Maple Syrup
FOR THE DIP
- 100 ml Plant-based Yogurt
- 2 tbsp Mint (freshly minced)
- ½ tsp Sea Salt
- ¼ tsp Black Pepper
Instructions
- Cook the soaked fava beans in a pot of water for 5-6 minutes, drain the water, and coarsely mash the beans.
- Slice the stems off the chard leaves.
- Cut off the end of the stems and dice them finely. Set aside.
- To prepare the leaves, you need to fill a container with boiling water, another with ice-cold water, and a drip tray.
- Submerge the leaves into the boiling water for 2-3 minutes, then immediately transfer them to the ice-cold water and finally allow them to drip for 5 minutes. Pat them dry with a clean cloth or paper towel.
- Heat up 2 tbsp oil in a pan, and fry the ginger and garlic followed by the onions and chili.
- Add the sliced chard stems, salt, turmeric, paprika, tomato puree, cinnamon, nutmeg, bulgur, mashed fava beans, and raisins and mix everything until combined well.
- Turn the heat off and mix in the mint, sunflower seeds, and maple syrup. Allow the mix to cool down for 10 minutes.
- To fill a leaf, lay it down on a flat surface with the tip facing towards you. Transfer about 2-3 tbsp of the mixture onto the leaf and start rolling it up tightly from the bottom, then the sides, and finally roll it all up and then tuck the edge under the roll. Repeat for all the leaves.
- For the dip, mix the yogurt, mint, salt and pepper in a bowl. Enjoy!
Nutrition
Calories: 220kcalCarbohydrates: 39.3gProtein: 15.2gFat: 0.8gSaturated Fat: 0.1gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.2gSodium: 10mgPotassium: 536mgFiber: 10.8gSugar: 3.6gVitamin A: 30IUVitamin C: 0.6mgCalcium: 72mgIron: 3mg
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