Chard, which comes from the spinach family and looks very similar to spinach, is a nutritious, satisfying and rich green vegetable. Borani is a type of dish in Turkish cuisine that combines green vegetables with yoghurt and is generally consumed cold with olive oil. When combined with chard, bulgur and yoghurt, it creates a wonderful, light recipe that is both delicious and filling. Enjoy your meal!
Sort the chard and rinse it with plenty of water. Soak it in water with 1 tablespoon of vinegar added.
Peel the onion and garlic and chop them finely. Wash and drain 1 tea glass of brown bulgur.
Heat oil or olive oil in a shallow pan. Fry the chopped onion and garlic over medium heat until they become transparent.
Add bulgur and fry together for 4-5 minutes. Add 1-1.5 glasses of hot water. Close the lid and let it cook until the bulgur swells well.
On the other hand, finely chop the washed and drained chard leaves.
Put the chopped chard in the pot and sauté gently together for 1-2 minutes. It should not lose its vitality and color.
Remove the sautéed vegetables from the heat and leave them to cool with the lid ajar.
On the other hand, for the sauce, peel and crush the garlic and add it to the yoghurt in a bowl and mix.
Place your cooled vegetables on a serving plate and serve with garlic yoghurt. Or add garlic yoghurt to the entire dish, mix and cool and store in this way. Enjoy your meal!
Note: To increase the flavor, you can drizzle red pepper flakes, heated in butter, over the borani you put on a serving plate!
Keep in mind: You can click on each ingredient to find other recipes that use that ingredient.
Chard:
Swiss chard is rich in lutein and zeaxanthin for eye health, and Vitamin K for bone health and blood clotting. Its magnesium and potassium content supports heart health and helps regulate blood pressure. High fiber contributes to digestion. It pairs wonderfully with garlic, onion, olive oil, and lemon. It also creates delicious combinations with yogurt, eggs, legumes, and meat dishes.
Dry Onion:
Dry onion is a kitchen staple and a powerful antioxidant source. Its quercetin content helps protect the body against free radicals, reduces inflammation, and may support heart health. Rich in Vitamins C and B6, and manganese, it strengthens the immune system. Its prebiotic fibers contribute to digestive health. It is widely used in dishes ranging from meat dishes to vegetable sautés, pilafs, and soups. It pairs perfectly with garlic, tomatoes, peppers, and red meat.
Carrot:
Carrots are renowned for their rich beta-carotene, which the body converts into Vitamin A, crucial for eye health (especially night vision) and skin regeneration. Their high fiber content aids digestion and promotes satiety. Potent antioxidants also protect cells. To maximize the absorption of their beneficial compounds, carrots are best consumed with healthy fats like olive oil. Versatile in both sweet and savory dishes, they pair wonderfully with fruits like apple, orange, and ginger, or in meat dishes.
Liquid Oil:
Liquid oils (sunflower, olive, etc.) are essential kitchen ingredients that add flavor to dishes and contain healthy unsaturated fatty acids and vitamin E. Ideal for frying, salad dressings, baking, and sautéing. They pair perfectly with vegetables, meats, legumes, and grains. They offer easy cooking.
Bulgur:
Bulgur, with its high fiber content, supports the digestive system and contributes to gut health. Thanks to its low glycemic index, it helps regulate blood sugar. Rich in B vitamins and minerals, it provides sustained energy. It pairs wonderfully with vegetables like tomatoes, peppers, and parsley, and legumes such as chickpeas and lentils.
Garlic:
Garlic, thanks to its allicin compound, offers strong antioxidant and anti-inflammatory properties. It can boost the immune system, increasing resistance against illnesses. Furthermore, it contributes to cardiovascular health by helping regulate blood pressure and balance cholesterol levels. Widely used in traditional medicine, garlic is also known for its digestive support effects. An indispensable ingredient in meat dishes, vegetable sautés, and Mediterranean cuisine, it pairs wonderfully with herbs like rosemary and thyme.
Garlic Yogurt Sauce:
Garlic Yogurt is a blend of fermented yogurt with the pungent aroma of garlic. It supports digestion, is rich in probiotics and antioxidants. Its garlic content helps boost immunity and may positively affect heart health. It often adds flavor alongside kebabs, dolmas, fried vegetables, and rice dishes. It's excellent as a meze or sauce.
Butter:
Butter is a rich, flavorful fat derived from milk. It contains fat-soluble vitamins like A, D, E, and K2, along with healthy fatty acids, serving as an energy source. It's easily digestible. Butter enhances the taste of meals and rice dishes, is spread on bread, or used in sauces. It's indispensable for breakfast tables and various recipes.
Chili Pepper:
Red Pepper Flakes, beyond adding a unique heat to dishes, can help boost metabolism due to the capsaicin it contains. It also supports the body with its antioxidant properties and can benefit digestion. It pairs wonderfully with garlic, tomato, olive oil, and various meat dishes; it also adds depth to pasta and soups.
Cumin:
Cumin is a powerful spice that supports digestion, reduces bloating, and stimulates digestive enzymes. Rich in iron, it possesses antioxidant and anti-inflammatory properties. It pairs excellently with legumes (lentils, chickpeas), red and white meats, vegetables, and yogurt-based sauces. Combined with coriander, turmeric, and chili, it creates deep flavors in Asian and Middle Eastern cuisines.
Black Pepper:
Black pepper, a kitchen staple, offers not just flavor but also significant health benefits. Thanks to piperine, its active compound, it boasts powerful antioxidant properties, helping to combat free radicals. It can stimulate the digestive system, enhancing nutrient absorption and notably increasing the bioavailability of curcumin found in turmeric. Additionally, it's effective in reducing gas and bloating. It also has a mild metabolism-boosting effect. With a wide range of uses from red meats to poultry, vegetable dishes to soups, it pairs excellently. It harmonizes perfectly with spices like cumin and coriander, as well as ingredients like lemon and garlic, adding depth to dishes.
Sugar:
Sugar is the body's primary energy source, providing glucose essential for brain function and muscle activity. Consumed in appropriate amounts, it offers a quick energy boost, supporting concentration and physical performance. It can also facilitate the absorption of some nutrients and temporarily improve mood. It pairs perfectly with coffee, tea, dairy products, and many desserts. When used with fruits, it enhances their natural flavors.
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