Looking for an easy way to get more greens in your diet? Try this simple sautéed Swiss chard recipe.
What is Swiss Chard?
In the spectrum of greens, Swiss chard lies between spinach and kale — not as tender as spinach, not as tough as kale. But like spinach, you can easily sauté it in some olive oil in just a few minutes.
The stems can be tough. You can either remove them and discard (or boil and toss with butter), if some of the stems are tender, just sauté them first before adding the leaves, to give them more cooking time.
By the way, not only is chard packed with vitamins (vitamins K, A, and C), it also is anti-inflammatory and helps the body manage blood sugar. It's in the same family as beets, spinach, and quinoa. Even more reasons to eat chard!
How to Cook Swiss Chard
For this easy sauté we are cooking the chard in just a little olive oil with some thinly sliced garlic and red pepper flakes. We're also including coriander seeds which taste fantastic with the chard. If you don't have coriander, you can skip it, but if you do have it it will make this simple Swiss chard dish truly special.
Buying and Storing Swiss Chard
There are several varieties of chard, and they're almost always interchangeable in recipes. It's their stalks, not their leaves, that differentiate varieties. Swiss chard usually refers to chard with white stems. Red-stalked varieties are rhubarb (different from the rhubarb used to make pies), red, or ruby Chard. Rainbow chard has multicolored stalks. For this recipe, use any variety.
Choose chard with crisp, deep green leaves and stems that are firm. Don't buy wilted chard or chard with leaves with holes in them. To keep it fresh, store dry chard at home before wrapping in paper towels in an air-tight zipper bag for up to 7 days.
Can You Freeze Swiss Chard?
Freeze uncooked Swiss chard by separating the leaves from the stems. Blanch the stems for 3 minutes and the leaves for 1 minute, then shock in an ice bath. Freeze in a freezer-safe zipper bag with the air pressed out for up to 6 months.
Or you can prepare this recipe, let it cool, and freeze it for an instant side dish.
More Swiss Chard Recipes to Try
- Easy Pasta With Winter Greens
- Chicken Stew With Coriander, Cilantro, and Chard
- No-Bake Lasagna
- Eggs Nested in Sautéed Chard and Mushrooms
- Swiss Chard Tzatziki (Yogurt Dip)
Easy Swiss Chard
The coriander seeds are optional because not everyone has them in their spice rack. But if you do, please use them! Coriander is wonderful with chard.
1 large bunch fresh Swiss chard (7 or 8 large leaves)
2 tablespoons extra virgin olive oil
1 clove garlic, sliced
Pinch crushed red pepper
1/4 teaspoon whole coriander seeds (optional)
Prep the chard stalks and leaves:
Rinse out the Swiss chard leaves thoroughly. Either tear or cut away the thick stalks from the leaves.
Cut the stalk pieces into 1-inch pieces. Chop the leaves into inch-wide strips. Keep the stalks and leaves separate.
Sauté the garlic and crushed red pepper:
Heat the olive oil in a sauté pan on medium high heat. Add garlic slices, crushed red pepper, and coriander seeds (if using), and cook for about 30 seconds, or until the garlic is fragrant.
Add the stalks:
Add the chopped Swiss chard stalks. Lower the heat to low, cover, and cook for 3 to 4 minutes.
Add the leaves:
Add the chopped chard leaves, toss with the oil and garlic in the pan. Cover and cook for 3 to 4 more minutes. Turn the leaves and the stalks over in the pan.
If the chard still needs a bit more cooking (remove a piece and taste it), cover and cook a few more minutes.
|Nutrition Facts (per serving)|
|Servings: 2 to 4|
|Amount per serving|
|% Daily Value*|
|Total Fat 7g||9%|
|Saturated Fat 1g||5%|
|Total Carbohydrate 2g||1%|
|Dietary Fiber 1g||4%|
|Total Sugars 0g|
|Vitamin C 8mg||41%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|