Swiss chard is a leafy green vegetable that is full of vitamins and nutrients. Chard can be eaten raw if the leaves are picked young or cooked. Try it as a colorful and delicious side dish or add chard to pasta, soups, salads, and more!
Swiss Chard’s Nutrition Profile
Swiss chard is an excellent source of vitamin K, vitamin A, vitamin C, magnesium, copper, manganese, potassium, vitamin E and iron. It is a very good source of dietary fiber, choline, vitamin B2, calcium, vitamin B6, phosphorus and protein.
How to Prepare Swiss Chard
Prepare Swiss chard by rinsing the crisp leaves several times in warm water. Leaves and stalks can be boiled, steamed, or roasted.
Not for Everyone
One cup of chopped Swiss chard has just 35 calories and provides more than 300% of the daily value for vitamin K. But skip this veggie if you’re prone to kidney stones; it contains oxalates, which decrease the body’s absorption of calcium and can lead to kidney stones.
Swiss Chard with Raisins and Almonds
- 1/2large onion, sliced lengthwise ¼ inch thick (1 cup)
- 2 1/2tspolive oil, divided
- 1/4tspSpanish smoked paprika
- 2lbSwiss chard, center ribs discarded (or saved for another dish) and leaves coarsely chopped
- 1/2cupgolden raisins
- 1/4cupcoarsely chopped almonds with skins
- Cook onion with ¼ teaspoon salt in 2 tablespoons oil in a large heavy pot over medium heat, stirring, until softened.
- Sprinkle with paprika and cook, stirring, 1 minute.
- Add chard in batches, stirring frequently, until wilted.
- Add raisins and water.
- Cook, covered, stirring occasionally until chard is tender, about 7 minutes.
- Season with salt.
- Cook almonds in remaining ½ tablespoon oil in a small heavy skillet over medium-low heat, stirring frequently, until golden, 3-5 minutes.
- Sprinkle almonds over chard and serve.
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