Food & Health

Yellow Split Peas Sautéed with Swiss Chard, Raisins and Pine Nuts

Serving Size: 3/4 cup (175 ml)

Source of: Calcium
Good Source of: Fibre and Folate
Excellent Source of: Potassium and Iron
Gluten-Free

Ingredients

500 ml
water
2 cups
900 g
swiss chard, stems removed and leaves coarsely chopped
2 lbs
500 ml
cooked yellow split peas
2 cups
15 ml
canola oil
1 tbsp
85 g
ham, diced
3 oz
50 ml
pine nuts (or sliced almonds or sunflower seeds)
1/4 cup
50 ml
raisins, presoaked
1/4 cup


Directions

IN a large saucepan, bring the water to a boil over high heat.

ADD the Swiss chard, cover, and cook for 3 minutes, or until tender-crisp. Drain the chard in a colander, pressing on it firmly with the back of a spoon to remove any excess liquid.

IN a large skillet, heat the canola oil over high heat. Add the ham and sauté, stirring, for 1 to 2 minutes to colour lightly.

ADD the pine nuts, stir well, then add the Swiss chard, peas, raisins, again mixing well.

COOK briefly until all ingredients are heated through. Enjoy.



Recipe courtesy of Alberta Pulse Growers.

Nutrition Facts

Based on a serving of 3/4 cup (175 ml)

Energy: 160 calories
Protein: 9 g
Fat: 6 g
Saturated Fat: 0.7 g
Carbohydrates: 21 g
7%
Fibre: 4 g
16%
Sodium: 340 mg
14%
Potassium: 900 mg
Folate: 45 mcg
20%
Calcium: 75 mg
7%
Iron: 3.7 mg
21%
Calories from Fat:
34%





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