Swiss Chard
NUTRITION FACTS
- Chard is part of the beet family, but unlike beets, chard’s roots are inedible. A single serving is merely 35 calories, yet contains more than 300% of the daily recommended amount of vitamin K.
- In addition to vitamin K, swiss chard has lots of other vitamins including: vitamins A, C, magnesium, fiber, and potassium!
- Chard is also a good source of iron, phosphorous, and calcium.
SIMPLY SAUTÉED SWISS CHARD
Hydroponic Classroom Ingredients:
Swiss Chard
Additional Ingredients:
Olive oil
Garlic
Red pepper flakes (optional)
Instructions:
- Cut stalks off leaves, but do not dispose of them
- Saute garlic with red pepper flakes in large skillet over medium heat for ~30-45 seconds
- Add stalks to hot pan with garlic and flakes
- Lower the heat to low and cover – cook ~3 minutes
- Add leaves and cover – cook another ~3-4 minutes
Inspired by: https://www.simplyrecipes.com/recipes/swiss_chard/
SWISS CHARD WITH GARBANZO BEANS AND FRESH TOMATOES
Prep Time: 10
Cook Time: 15
Total Time: 25 minutes
Servings: 4
Hydroponic Classroom Ingredients:
Swiss Chard
Tomatoes
Instructions:
- Heat olive oil in a large skillet.
- Stir in shallot and green onions. Cook and stir for 3 to 5 minutes, or until soft and fragrant.
- Stir in garbanzo beans, and season with salt and pepper.
- Place chard in pan, and cook until wilted.
- Add tomato slices, squeeze lemon juice over greens, and heat through.
- Season with salt and pepper to taste, serve, and enjoy!
Additional Ingredients:
2 tablespoons olive oil
1 shallot (or ¼ red onion), chopped
2 green onions, chopped
½ cup garbanzo beans, drained
1 bunch Swiss chard, rinsed and chopped
1 tomato, sliced
½ lemon, juiced
Salt and pepper to taste
Recipe Adapted from Allrecipes https://www.allrecipes.com/recipe/84851/swiss-chard-with-garbanzo-beans-and-fresh-tomatoes/
SWISS CHARD WITH FETA AND NUTS
Prep Time: 3 minutes
Cook Time: 5
Total Time: 8 minutes
Servings: 4
Hydroponic Classroom Ingredients:
Swiss Chard
Additional Ingredients:
2 cups swiss chard, chopped
1 tablespoon olive oil
Salt and pepper to taste
½ cup feta cheese¼ cup nuts of choice (pistachios, chopped walnuts, pine nuts, etc)
Recipe Adapted from Simone van den Berg https://insimoneskitchen.com/swiss-chard-with-feta-and-pine-nuts/
Instructions:
- Chop swiss chard into pieces, including the stalks.
- In a large pan, on medium heat, add the olive oil and stalks. Cook for 3-4 minutes, then add the leaves. Add salt and pepper to taste.
- Transfer to a plate, and add crumbled feta and nuts on top. Enjoy!
LEMON GARLIC SWISS CHARD
Prep Time: 10
Cook Time: 15
Total Time: 25 minutes
Servings: 4
Hydroponic Classroom Ingredients:
Swiss Chard
Instructions:
- Chop swiss chard into pieces, including the stalks.
- In a large pan, on medium heat, add the olive oil and stalks. Cook for 3-4 minutes, then add the leaves and lemon juice.
- Remove from heat and add salt and pepper to taste. Serve warm and enjoy!
Additional Ingredients:
1 bunch swiss chard, trimmed and rinsed
2 tablespoons olive oil
2 cloves garlic, sliced, or to taste
1 tablespoon lemon juice
Salt and pepper
Recipe Adapted from AllRecipes https://www.allrecipes.com/recipe/218594/lemon-garlic-rainbow-chard/
SHARE YOUR OWN RECIPE!
Is there a recipe of your own that utilizes this crop? Please complete the following form to share your recipe, and we will add it to the website: Harvest Program Family Recipes. Thank you!
