Capuns – Stuffed Swiss Chard Rolls

This is a very typical recipe from the mountain region of Switzerland. Some might remember my post from a few weeks back where I told you that I went to Switzerland for a wonderful vacation in June.  The weather was great and it was just so nice to see family and friends. I didn’t take too many pictures, well, because, when I really enjoy, I tend to keep memories in my mind instead of spending too much time with my camera. However there is a picture that I would love to share with you, because it is an example of how amazing it can be over there in summer – when the weather is nice. It’s from a public swimming place in the middle of the city of Zurich! Where else in a big city can you swim in the river because it’s just so clean? I am always amazed about this when I go back and have learned to appreciate it now having lived abroad for a couple of years.

photo

So anyways, for this post, I thought that capuns would be a perfect homage to my home country. Of course I “superfoodized” the original recipe. Anyways, if you google “capuns recipe”, you will probably not find any two same recipes, because there are just tons of versions out there! However, all capuns are made of a flour based and then you add some of the typical dried meats from the region that are very similar to salami and prosciutto. For my superfood version, I am using a healthier flour (quinoa) and I also lean ground turkey instead of the fattier meats from the original recipe. This recipe is neither vegetarian nor vegan, but can be very easily modified to be vegetarian or vegan.

Capuns-3

This succulent Swiss inspired dish contains following Superfoods:

  • Swiss chard (all leafy greens are Superfoods for you!)
  • Quinoa
  • Flax seeds
  • Tomato
  • Turkey
  • Greek Yogurt

Swiss-Chard Swiss-Chard-blanched Capuns-filling Capuns-1 Capuns-2 Capuns-4 Capuns-5 Capuns-6

I hope you enjoyed this little excursion to the Swiss lakes and mountains 😉 I am going to bring this to Fiesta Friday now, the weekly virtual blogger party where everyone brings a yummy dish or another great idea to do for the weekend. Thanks to Margherita from the blog La Petite Casserole for co-hosting this week!

Have all a great weekend 😉

Capuns - Stuffed Swiss Chard Rolls
 
Prep time
Cook time
Total time
 
Stuffed Swiss Chard rolls - a delicious recipe inspired by Swiss mountain traditions.
Author:
Recipe type: Entree
Cuisine: Swiss
Serves: 2
Ingredients
  • About 5 -8 large Swiss chard leaves (they should be as intact as possible and with a fine middle stem, so they are easier to handle)
  • ½ tbsp olive oil
  • 1 small onion, finely chopped
  • ½ cup quinoa flour
  • ½ cup milk (use almond or coconut milk if you are vegan)
  • 1 flax egg (2 tbsp ground flax seed & 1 tbsp water, you can also use a normal egg)
  • A handful of chopped parsley
  • 3 tbsp cooked quinoa grains
  • 3 tbsp sun-dried tomatoes (if in oil, drained and patted dry), chopped finely
  • ¼ cup ground turkey, lean (for vegetarian and vegan version, just add more cooked quinoa, about 6 - 8 tbsp in total)
  • Salt and pepper to taste
  • For the broth: 1½ cup vegetable stock, ½ cup milk (use almond and coconut for vegan version)
  • 1 heaped tbsp non fat Greek yogurt (use coconut yogurt for vegan version)
  • Salt & pepper to taste
  • For the decoration: the cooked stems of the Swiss chard, a bit more of the sun-dried tomatoes, grated cheese (optional - leave out for vegan version)
Instructions
  1. Sauté de onion in the olive oil until fragrant
  2. Combine the sautéd onion, quinoa flour, milk, flax egg, parsley, quinoa grains, sun-dried tomato and ground turkey to a medium thick dough, season with salt and pepper
  3. Blanch the swiss chard leaves for 1 minute in hot water, rinse with cold water and extend flat on a kitchen cloth, pat them dry if needed
  4. Per leaf, add about 1 -2 tbsp of the dough, carefully wrap it and put into a pan (fold over on the side first, then carefully roll up)
  5. When all rolls are done, add the vegetable stock and the milk, simmer over medium heat for about 15 - 20 minutes until the turkey is well cooked (there should be no more visible pink pieces in the dough)
  6. Carefully remove the rolls from the pan, put aside
  7. Now add the chopped stems to the broth and cook for about 3 - 5 minutes until tender, add the greek yogurt, season with salt & pepper
  8. Place the rolls into a plate, pour the sauce into the plate, top with the sun-dried tomatoes and grated cheese
  9. Serve as it is or with a side of bread or warm quinoa

Comments

  1. claireingham2014 says

    Looks delicious. Chard is vastly under-rated! I live near the Swiss border in France and everybody’s vegetable gardens are full of it.My favourite way of preparing chard is to simply blanch it and serve drizzled with walnut oil and lemon.

    • Sylvia @superfoodista.com says

      Thank you so much for your kind comment Claire! 😉 Your way of preparation sounds really delicious as well! Thanks for sharing!

    • Sylvia @superfoodista.com says

      Hey dear Afra, oh I totally feel you, haven’t been very active commenting and visiting other blogs either and took a small break from my own blog for about a month. It’s good to enjoy the beautiful weather!!! :-) Thanks for your lovely visit, always good to see you! Sylvia

  2. stacilys says

    This looks amazing Sylvia. And your trip to Switzerland also looks like you had a great time.
    I’m going to have to tweak this recipe here too (can’t get ground turkey here). Do you think I could do this with Kale?
    :-)

    • Sylvia @superfoodista.com says

      Hey dear Staci, thanks a lot my dear :-) Yes, you can easily adapt this recipe, any type of filling is possible! Hum, as for kale, if the leaves are big enough, it should work….do they have huge couve leaves in Brazil? um beijo!

    • Sylvia @superfoodista.com says

      Thank you so much! Oh, I love quinoa so much! I have tons of recipes with quinoa, it’s so versatile! And it’s really good for you. I hope you get to cook it more often now :-)

  3. flavourphotos says

    I just love the photo of the river swimming pool. I went to Lindau many years ago and you could go swimming in Lake Constance. And in Bavaria there are all the little lakes that we used to visit after school for a swim or a party. I miss that!
    Your photos are beautiful as always and I bet the vegan version of this would be super tasty.

    • Sylvia @superfoodista.com says

      Thank you so much! Oh, I know Lindau, it is indeed a beautiful place and the lake (Constance) is a gorgeous place to swim! Aw, and thanks for the photo comment – means so much coming from you!! :-) hugs

    • Sylvia @superfoodista.com says

      Thank you dear Ngan. Yes, I don’t think they serve them at all outside of Switzerland, but it’s really a tasty dish and very unique!

  4. Hilda says

    I love this dish, they way you’ve made it less rich and more healthful, but kept it elegant and appetizing. I will try this one for sure.

    • Sylvia @superfoodista.com says

      Thank you so much dear Hilda! :-) Yes, I changed it quite a bit, but somehow it was still very reminiscent of the original! :-) Thanks for stopping by! Always good to see you!

    • Sylvia @superfoodista.com says

      Thank you so much dear Julianna! Oh, and so happy you like the new layout of the blog! :-) hugs, Sylvia

    • Sylvia @superfoodista.com says

      Thank you so much dear Nancy! :-) Yes, I think it’s really a unique dish that you can’t find anything else. But it’s definitely tasty and easy to make too! Thanks for stopping by! :-)

    • Sylvia @superfoodista.com says

      Thanks so much dear Margherita! I hope you had fun hosting FF! You were a graceful host as always! And the dish you bought as lovely too! hugs

    • Sylvia @superfoodista.com says

      Thank you so much dear! :-) Yes, and you are right, it was quite refreshing that water, around 70F I would say (19C), but I sometimes almost like that more than the almost 100F ocean we currently have in Miami, it’s just not refreshing at all :-) hugs

  5. Stacey Bender says

    Make me want to jump in the water and join. I agree about leaving the memories to the mind rather than spending all the time taking photos; I must practice this more often.

    The stuffed chard looks/sounds amazing. I love that you took something that is not very healthy and made it healthy yet still decadent. A must try.

    • Sylvia @superfoodista.com says

      Thank you so much Stacey! Oh yes, the water was very refreshing, a tiny bit too cold for my liking though, but at least very refreshing and so clean! :-) Thanks for stopping by!!

    • Sylvia @superfoodista.com says

      Thank you so much dear Pang! Means a lot to me that you liked the photos, since I adore yours!! Are you already in Thailand? If so, enjoy it!!!

Trackbacks

Leave a Reply to noodlesforthoughts Cancel reply