Swiss chard, most popular in Mediterranean countries, is a powerhouse of nutrition and vitamins. Try this recipe for Swiss chard herb and feta soup today.

Swiss Chard: A Nutritional Gem

Swiss chard is one of the most overlooked vegetables. We tend to forget its high nutritional content. While Swiss chard is most popular in Mediterranean countries, it is available year round and you can get it anywhere.

Swiss chard contains high levels of vitamins. The leafy vegetable also contains betalin, a compound that aids in detoxifying the body.

One serving (1 cup) of chard cooked provides:

  • Potassium: 136mg
  • Vitamin A: 44%
  • Vitamin C: 53%
  • Iron: 22%
  • Vitamin B6: 7%
  • Zinc: 4%
  • Magnesium: 29%

Swiss chard comes in a variety of colors: green, red and multi-color (white, orange, yellow, and purple). Chard, in the same family as spinach, is high in disease prevention properties and acts as a nutritional shield. Swiss chard is also high in vitamin B-6, which helps boost metabolism. No matter what color, Swiss chard is packed full of important nutrients, and only contains 19 calories per serving. Chard is best and in season from June to November. Throw Swiss chard in your salad or add some to your soup.

Preparing and Serving Swiss Chard

  • Always wash chard leaves thoroughly to remove any residues/dirt.
  • Always avoid chard bunches that are brown or dried out.
  • Swiss chard can be eaten raw as well as cooked.
  • When cooking, cook stems five minutes longer than leaves.
  • Store unused chard leaves in a plastic bag in the fridge. They can last up to 3 days after.

Did you know?

  1. Swiss chard can grow up to 28 inches in height.
  2. Swiss chard is considered a beet.
  3. The roots of Swiss chard are not edible.
  4. The word “Swiss” in Swiss chard means “Sicily”.

Swiss Chard, Herb and Feta Soup

Swiss Chard, Herb and Feta Soup

04
  • 2Tbspolive oil
  • 1large onion, chopped
  • 2cloaves of garlic, chopped
  • 1lbswiss chard leaves
  • 3 1/2cupsvegatble broth
  • 1cupcoarsely chopped parsely
  • 1/2cupfresh cilantro, chopped
  • 1/4cupmint leaves
  • 1Tbspdried mint
  • 1Tbspnutmeg
  • 1Tbspleom juice
  • 1dashkosher salt and black pepper
  1. Heat oil in a large saucepan over medium heat. Add onion and garlic and cook, stirring often, until translucent and soft (do not brown), 7–8 minutes.
  2. Stir in chard, broth, parsley, cilantro, fresh and dried mint, and nutmeg. Bring to a boil, reduce heat, and simmer, stirring occasionally.
  3. Stir in lemon juice and season to taste with salt and pepper. Working in batches, puree soup in a blender until smooth.
  4. Chill and serve.
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