Swiss chard veggie rolls with courgette dip

Our garden is full of Swiss chard and so it was about time I started to use it! Chard is packed full of vitamin K, which plays an important role in helping blood clot and maintaining bone health. It also contains calcium, magnesium and potassium which help to lower blood pressure. In the end, I decided upon making fresh rolls and I used a variety of veggies to give them a beautiful rainbow colour. However, veggie rolls aren’t veggie rolls without a dip and so I threw together a simple courgette dip, which turned out creamy, yet light and incredibly refreshing!

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Serves: 10 rolls
Preparation time: 30 minutes
Total time: 30 minutes


For the veggie rolls:

  • 10 small swiss chard leaves (or 5 larger ones, halved)
  • 1 medium carrot, sliced
  • a good chunk of cucumber, sliced
  • 1/2 beef tomato, sliced
  • 1/2 yellow bell pepper, sliced
  • 1/2 red bell pepper, sliced
  • 1/2 small beetroot, sliced
  • juice of 1/2 a lemon
  • 2-3 tbsp sesame seeds

For the dip:

  • 2 medium courgettes, roughly chopped
  • 1 garlic clove, peeled
  • handful fresh parsley, washed
  • 1 tbsp tahini
  • juice of 1/2 lemon
  • 50ml water



  1. Once all the veggies have been prepared, place a couple of pieces of each onto a chard leaf. Drizzle with lemon juice, sprinkle over some sesame seeds and then roll up.
  2. Repeat step 1 for each chard leaf.
  3. To make the dip, place all the ingredients in a blender and blend until smooth.

Nutritional information

Each veggie roll approximately contains:

  • Calories: 30 kcal
  • Fat: 1.5g
  • Carbohydrates: 3.6g
  • Protein: 1.1g

Each tablespoon of courgette dip approximately contains:

  • Calories: 7 kcal
  • Fat: 0.4g
  • Carbohydrates: 0.7g
  • Protein: 0.3g

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