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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: 

  1. Cut stalks off leaves, but do not dispose of them
  2. Saute garlic with red pepper flakes in large skillet over medium heat for ~30-45 seconds
  3. Add stalks to hot pan with garlic and flakes
  4. Lower the heat to low and cover – cook ~3 minutes
  5. 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:

  1. Heat olive oil in a large skillet.
  2. Stir in shallot and green onions. Cook and stir for 3 to 5 minutes, or until soft and fragrant. 
  3. Stir in garbanzo beans, and season with salt and pepper. 
  4. Place chard in pan, and cook until wilted. 
  5. Add tomato slices, squeeze lemon juice over greens, and heat through. 
  6. 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:

  1. Chop swiss chard into pieces, including the stalks. 
  2. 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. 
  3. 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:

  1. Chop swiss chard into pieces, including the stalks. 
  2. 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.
  3. 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!

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