SwissChard_Page_1Swiss chard is a good source of fiber. It is considered a “cruciferous” or “cross bearing” vegetable as it flowers in the shape of a cross.

In the Kitchen

Quick boiling helps to free the oxalic acids that it contains and make chard less bitter and more sweet. Try it steamed, braised with olive oil and garlic, or in soups and pastas. Use chard in place of spinach when preparing vegetarian lasagna.

In the Garden

Swiss chard is a companion to beans, broccoli, Brussel sprouts, cabbage, cauliflower, kale, kohlrabi, and onions. It is a competitor to gourds, melons, corn, and herbs.

Nutrition Note

This dark green, leafy vegetable is not originally from Switzerland as its name suggests, but it is packed with nutrients, including Vitamins A, C, E, and K and potassium, magnesium, iron, manganese, copper, and calcium.

Swiss Chard With Cannellini Beans & Caramelized Onions

  • 15 1/2ozcan Cannellini beans, drained and rinsed
  • 1lbSwiss chard
  • 2Tbspolive oil
  • 3/4cupsweet onion, diced
  • 2Tbspwhite granulated sugar
  • 1/3cupraisins
  • 1/4tspsalt
  • Pepper to taste
  1. Wash the leaves of the Swiss chard thoroughly. Strip the leaves from the stems.
  2. Roll the leaves up in small batches and slice into thin strips.
  3. Heat oil in a large sauté pan and cook onions until caramelized. Add sugar to onions.
  4. Add the raisins and Swiss chard to the pan and heat just until the chard is wilted. Season with salt and pepper. Stir in the cannellini beans and heat through.
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This recipe series is sponsored by the Center for Nutrition and Healthy Food Systems at the UVM Medical Center, focused on building sustainable food in health care. 

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