Swiss chard greens with peas and coriander-ginger sauce

You can prepare the chard greens with peas and coriander-ginger sauce with different leafy vegetables.

Nutrient profile: According to GDA guidelines, one portion of this recipe covers several times the average daily requirement of vitamin K, vitamin B₁ and folic acid.
However, the vegetables lose some of their nutrients when heated during cooking. Since the nutrient profile refers to the uncooked ingredients, the values are actually somewhat lower.

Swiss chard: Both the stems and the leaves of Swiss chard are edible. It tastes like spinach, but is more intense and bitter. Like spinach, Swiss chard has a high oxalic acid content.

Almond butter: White almond butter consists of blanched almond kernels, while brown almond butter is usually made of roasted almonds with skin. As a result, the darker version has a more intense flavor, while the lighter version has a finer consistency and a milder aroma.

Turmeric: While fresh turmeric has a resinous, slightly burning taste, dried turmeric is milder, even slightly bitter, and is used primarily for its coloring power. Turmeric, which comes from South Asia, belongs to the ginger family. The rhizome is very similar to ginger, but has an intense yellow-orange color, which it owes to the curcumin.

Ginger: Ginger is aromatic and has a sharp, spicy taste, which is due to the pungent substance gingerol. As a cooking ingredient, the ginger root is used in various forms, including fresh, dried and ground.

Yeast flakes: Normal yeast flakes, also So-called noble yeast, it consists of inactivated yeast (single-celled fungi) that is first dried and then processed into small flakes. Noble yeast is used in the kitchen for low-sodium seasoning and thickening of soups, sauces, salads and for sprinkling on savory dishes.

Menu composition: This dish is suitable, for example, in combination with Golden Milk Couscous and Umami Tofu (see page 141 or page 201 of the same book).

Oxalic acid and kidney stones: Kidney stones are stone-like deposits in the calyx system of the kidney and in the renal pelvis. These can form through the crystallization of certain substances such as calcium oxalate and uric acid. Reasons for this include the presence of these substances in increased concentrations, pH changes in the urine, drainage obstructions or urinary tract infections. For this reason, people at risk of developing kidney stones should drink enough fluids and not eat too large quantities of foods containing oxalic acid ( parsley, purslane, cassava, amaranth, spinach or chard). This also applies to people with hyperabsorption (= very high absorption) of oxalate or hyperoxaluria (high increase and increased excretion of oxalic acid in the urine). Oxalic acid also makes it difficult to absorb iron, which is why iron tablets should not be taken at the same time as the above-mentioned foods during iron therapy.

Leafy vegetables: You can choose other leafy vegetables instead of chard, or in addition to it, such as spinach, savoy cabbage leaves, lamb's lettuce, wild broccoli or arugula.

Low-salt vegetable stock: We use extra low-salt vegetable stock to reduce the overall amount of salt without sacrificing flavor. Use your own preference as a guide when adding salt to this dish.

Homemade vegetable stock: By making salt-free vegetable stock, the salt content can be significantly reduced. Access our recipe via this link: Vegan vegetable stock.
Read more at: Vegans often eat unhealthily. Avoidable nutritional errors.