This sauteed Swiss chard recipe is for you, if you are looking for a yummy way to add more cruciferous vegetables into your diet but don’t like the members of the cabbage family.
In my new blog post I present to you a plant based clean eating recipe that contains everything you need for a satisfying whole foods dish: Garlicky chard with legumes and brown rice.
And of course…as usual it is a quick and easy clean eating recipe, that can be ready within 30 minutes, provided you have cooked brown rice at hand;)
Sauteed Swiss chard recipe with important whole foods
- the so important nutrient-rich greens (Swiss Chard) with
- protein-rich legumes (mix of beans and chickpeas) and
- filling brown rice (whole grains) –
all in one simple dish. And not to forget the intense use of garlic with potent medicinal properties, giving this sauteed Swiss chard recipe a wonderful garlicky taste.
While I cook with spinach quite often I must admit that Swiss chard just doesn’t come to my mind naturally. Only when I get it in my vegetable subscription box (once in a while), I realize how much I’ve neglected this wonderful green leafy vegetable. And that is true, although my family loves Swiss chard. Probably it’s just a matter of habit and availability.
Frozen spinach leaves I can get all year around at discounters like Aldi and even fresh spinach is something they offer quite often in the vegetable aisle. For Swiss chard on the other hand the demand seems to be not as high and you won’t get it easily. Sometimes my mother in law grows it in her garden and gets us some in summer time.
Swiss chard nutrition
Chard vegetables come in all colors regarding stem (see picture below). And not to forget the “baby” Swiss chard. Baby red Swiss chard is my absolute favorite and I’ve also used it in this sautéed Swiss chard recipe.
The advantage of baby Swiss chard: It’s milder in taste and you can use everything of the plant – no need to cut out center stems. On top of that it is quicker ready – in fact it needs just a few minutes cooking to wilt.
But as said, cooking a sauteed Swiss chard recipe is still a seldom exception. Nevertheless this flavorful recipe is worth sharing with you. By the way for a recipe with Swiss chard you can always use (baby) spinach if you can’t get (baby) Swiss chard in your region.
- • 2 bunches (baby) Swiss chard, leaves coarsely chopped
- (If you are using regular Swiss chard cut out center stems)
- • 2 medium onions, finely chopped
- • 6 medium garlic cloves, minced
- • 1 tablespoon olive oil
- • 2 cups vegetable broth
- • 15.5 ounce can bean mix or chickpeas beans, rinsed and drained
- • 1 tablespoon freshly squeezed lemon juice
- • 1/4 teaspoon coriander (optional)
- • Salt and freshly ground black pepper, to taste
- • 3 cups cooked brown rice
- Heat 1 tablespoon of the olive oil over medium heat.
- Add the onions and garlic and cook about 2 minutes, stirring occasionally, until they are softened.
- Add half of the chard and cook, 1 to 2 minutes.
- Add the remaining chard, when the first half has wilted.
- Add vegetable broth and coriander (optional) when all the chard is wilted.
- Cover the skillet and cook the Swiss chard until tender, (about 2-10 minutes, dependent if you use baby chard or regular chard.)
- Add beans/chickpeas and cook until heated through, 3 to 4 minutes.
- Drizzle the lemon juice over the mixture and season with salt and pepper, to taste.
- Serve it immediately on a base of cooked brown rice.
Health benefits of Swiss chard
Besides of its distictive taste, there are of course some more reasons why we should eat these leafy green vegetables more often.
The anti-inflammatory chard helps the body manage blood sugar and is packed with vitamins (vitamins A, K and C). Unsurprisingly it is the member of the same family as spinach. But did you know that the semi-grain quinoa belongs to the same family?