Pairings and Nutrition
Pairing: Swiss chard is most commonly used in Mediterranean cooking. Swiss chard leaves are great to use in a salad. Stems and less tender more mature leaves can be sautéed, steamed, or boiled. Swiss chard is great alone as a side dish or in soups and stews.
Nutrition: Adults should consume 1.5-2 cups of leafy green vegetables per week according to the USDA MyPlate recommendations. Swiss chard is nutrient dense and very high in vitamin C and vitamin K.
Swiss Chard Recipes
Garlicky Swiss Chard and Chickpeas
- 2 tablespoons olive oil, divided
- 2 bunches Swiss chard, center stems cut out and discarded and leaves coarsely chopped
- 2 cups low-sodium chicken broth (or vegetable broth)
- 2 medium shallots, finely chopped (about 1/2 cup)
- 6 medium garlic cloves, min2ced
- 15.5 ounce can garbanzo beans (chickpeas), rinsed and drained
- 2 tablespoons freshly squeezed lemon juice
- Salt and freshly ground black pepper, to taste
- 1/2 cup crumbled feta cheese
- In a larges skillet, heat 1 tablespoon of the olive oil over medium-high heat. Add half of the chard and cook, 1 to 2 minutes. When the first half has wilted, add the remaining chard.
- When all of the chard is wilted, add the chicken broth. Cover the skillet and cook the chard until tender, about 10 minutes.
- Drain the chard through a fine sieve (strainer) and set it aside.
- Wipe out the skillet and heat the remaining 1 tablespoon olive oil over medium-high heat. Add the shallots and garlic and cook, stirring, until they are softened, about 2 minutes.
- Add the chard and 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.
- Sprinkle cheese on top just before serving.
Swiss Chard and Zucchini Enchiladas
12 Yellow Corn Tortillas
1 bunch Swiss Chard, chopped
2 Zucchini, chopped
1 Jalapeño, diced
1/2 Onion, chopped
2 cups Cheddar Cheese, grated
12 ounces Enchilada Sauce
- In a large fry pan, saute the onions, jalapeño, zucchini, and swiss chard in a little canola oil over medium heat for about 10 minutes until soft. Let cool.
- In a medium fry pan, heat 1/3 - 1/2 a cup of canola oil. Fry each tortilla for about 5 seconds on each side till just soft. Place on a paper towel and soak up the extra grease.
- Pour a little enchilada sauce in a small bowl. Working in an assembly line, dip each tortilla in the sauce, just enough to coat. Place them in a large baking dish, stuff with vegetable mixture, and a sprinkle of cheese.
- Roll them up and top with the remaining cheese and sauce.
- Bake at 400 degrees for 25 minutes. Let rest for 5 minutes before eating.
Bread Soup with Onions, Chard, and Mushrooms
- 12-14 ounces day-old rustic bread, cut into 1-inch cubes
- Olive oil
- 1 Tbsp butter
- 2 cups thinly sliced onions
- 1 tablespoon minced garlic
- 6 to 8 ounces cremini or button mushrooms, sliced 1/4-inch thick
- 10 to 12 ounces fresh chard, rinsed
- 1/2 teaspoon freshly ground black pepper
- 1 1/2 teaspoons minced fresh thyme
- 1/2 cup hearty red wine
- 1 tablespoon honey
- 2 quarts stock (chicken, beef, or vegetable)
- 1 cup grated Parmesan cheese
- Pre-heat oven to 350°F.
- Toss the cubed bread with a little olive oil, sprinkle with a little salt. Arrange bread on a baking sheet and toast for 20-30 minutes or until nicely browned.
- Heat 2 Tbsp. olive oil and 1 Tbsp. butter on medium heat in a 5 to 7 quart Dutch oven. Add the onions and stir to coat with the butter and oil. Cook gently, stirring occasionally for 10 to 15 minutes. If the onions begin to dry out at all, lower the heat. They should begin to caramelize and lightly brown.
- Add the garlic, cook for a minute more, remove from heat.
- Heat a large sauté pan on medium high heat. Add the sliced mushrooms. "Dry" sauté them (sauté without any added fat) until they release their moisture and are lightly browned.
- Cut away the tough central stems of the the chard leaves. Cut across the leaves into 1-inch wide strips.
- Remove half of the browned onions from the Dutch oven and set aside. Spread the remaining onions evenly over the bottom of the pot. Layer over with half of the chard and half of the browned mushrooms. Sprinkle with pepper, half a tsp. of salt, and thyme. Put down a layer of toasted bread cubes. Add the remaining onions, chard, and mushrooms. Layer on top the remaining bread cubes.
- Mix together the honey and wine, until the honey is dissolved. Pour over the bread mixture.
- Pour broth over everything.
- Scatter the top evenly with the grated cheese.
- Cover the pot with foil (not the lid) and seal it around the edges. Cut 4 or 5 vent holes in the top. Put it in a 350°F oven. Bake for 1 hour 15 minutes.
- Serve immediately, digging into the layers to get a bit of everything for each portion.