Seasonal Recipe: Swiss Chard


Written by Lara Fuhrer | Reviewed by Alyssa Tucci MS, RDN, CDN       

Swiss chard is a green leafy vegetable that is popular this time of year.  It is very diverse and its leaves can be used for salads, soups, in a stir fry, and more! Swiss chard is high in antioxidants, vitamins A, C and K, magnesium and potassium. Below are some recipes you can try out with Swiss chard!

Parmesan and Lemon Swiss Chard

Ingredients:

1 teaspoon olive oil or olive oil spray

⅛ teaspoon ground black pepper

Juice of ½ a lemon

1 clove minced garlic

¼ cup diced yellow onion

2 tablespoons parmesan cheese

3 cups Swiss chard, washed, stems removed, leaves roughly chopped

Optional: ½ teaspoon red chili flakes to give it a little kick!

    *Fun fact: spicy foods help to boost metabolism*

Directions:

  1. Heat olive oil or oil spray in a skillet on low.

  2. Saute the onion for 5 minutes, stirring occasionally so it does not burn.

  3. Add in the garlic and continue to saute for 2 minutes.

  4. *Optional step: add in the red chili flakes and give a little stir.

  5. Next, add the Swiss chard and stir occasionally.

  6. As the chard cooks down and begins to wilt, pour in the lemon juice.

  7. Remove from heat when fully wilted and stir in the parmesan cheese and black pepper.

This is a great side dish, especially in the winter as it’s nice and cozy!

Swiss Chard and Bean Soup

Ingredients:

5 cups Swiss chard leaves cleaned and with the stems removed

1 cup chopped carrots

1 cup chopped celery

¾ cup diced yellow onion

2 teaspoons minced garlic

1 teaspoon black pepper

4 cups white beans, drained and rinsed

¾ cup crushed tomatoes

2 ½ cups low sodium vegetable broth

½ cup water

2 bay leaves

2 tablespoons olive oil

½ teaspoon salt

Directions:

  1. In a large pot heat oil.

  2. Saute onions for 5 mins on low heat.

  3. Add in garlic, carrots, and celery and cook until slightly softened.

  4. Next, add in vegetable broth and water and bring to slow boil.

  5. Once at a slow boil add in beans, crushed tomatoes, salt, pepper, and bay leaves and stir all together.

  6. Cover and reduce heat to a simmer for 25 minutes.

  7. Remove bay leaves.

  8. Add in Swiss chard and cook for 5 minutes while stirring.

  9. Serve and enjoy!

This soup is a nice and hearty meal for a cold winter day!

 

Mediterranean Style Swiss Chard Salad

Ingredients:

3 cups Swiss chard, washed and stems removed

⅓ cup sundried tomatoes, chopped

½ cup chickpeas, drained and rinsed

½ cup cherry tomatoes, halved

⅓ cup crumbled low-fat feta cheese

1 avocado, sliced

⅓ cup roasted red peppers

Optional extra protein options: grilled shrimp, salmon, chicken or baked tofu with seasoned salt and pepper

For the dressing:

3 tablespoons olive oil

Juice of ½ a lemon

Pinch of black pepper

Pinch of salt

Directions:

  1. In a large bowl toss together all the ingredients for the salad.

  2. In a small bowl whisk together the olive oil, lemon juice, black pepper, and salt for the dressing.

  3. When ready to serve, pour dressing over the entire salad and toss.

This salad is light and fresh tasting and provides flavors that can often be missed in Winter!

https://draxe.com/swiss-chard-nutrition/

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