Sarnapur: Yogurt and Chard Soup Recipe

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Ingredients

Count

Nutrition

292

Calories

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Ingredients:

Serving

1/2 cup walnut meat, chopped
1 1/4 cups water
1/4 cup rice
2 cups swiss chard, leaves, chopped , packed
2 1/2 tbsp flour
3 cups yogurt
3 cups cilantro leaves, chopped
1 cup mint leaf, chopped
to taste salt

Directions:

In large pan, add walnuts to water, bring to boil and simmer until slightly tender, about 5 minutes.
Add rice, cover and simmer until done, about 15 minutes.
In medium pan, cook chard in 2 cups water until tender, 2-3 minutes. Drain well.
In small bowl, stir flour into yogurt until smooth.
Stir into rice, bring slowly to boil, stirring constantly, and cook, continuing to stir, until thickened, about 1 minute.
Add yogurt and cooked chard to rice. Stir in cilantro and mint. Season to taste with salt. Cook 3 minutes.
Serve hot or cold.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	292.01 Kcal (1223 kJ)
Calories from fat	107.86 Kcal
		% Daily Value*
Total Fat	11.98g	18%
Cholesterol	23.89mg	8%
Sodium	294.72mg	12%
Potassium	774.66mg	16%
Total Carbs	32.35g	11%
Sugars	9.49g	38%
Dietary Fiber	8g	32%
Protein	8.89g	18%
Vitamin C	28.2mg	47%
Vitamin A	3mg	99%
Iron	356.4mg	1980%
Calcium	386mg	39%

Amount Per 100 g
Calories	73.37 Kcal (307 kJ)
Calories from fat	27.1 Kcal
		% Daily Value*
Total Fat	3.01g	18%
Cholesterol	6mg	8%
Sodium	74.05mg	12%
Potassium	194.65mg	16%
Total Carbs	8.13g	11%
Sugars	2.38g	38%
Dietary Fiber	2.01g	32%
Protein	2.23g	18%
Vitamin C	7.1mg	47%
Vitamin A	0.7mg	99%
Iron	89.5mg	1980%
Calcium	97mg	39%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

< 200 kcals

Weightwatchers Points

6

Points
7

PointsPlus

Good Points

saturated fat free,
low sodium,
low cholesterol

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