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Swiss chard: how to cook it to enhance its flavor and preserve all its nutritional properties?
This leafy green vegetable is valued for its versatility in the kitchen and its health benefits. It can be boiled, sautéed, or used as a main ingredient in soups and savory pies. In this article, you’ll discover the best ways to cook Swiss chard, with simple and tasty ideas to bring it to the table in a healthy and creative way.
Swiss chard recipe: simple and tasty ideas for every occasion
Swiss chard is a versatile ingredient that works well in a variety of dishes, from light sides to rich, flavorful meals. With its delicate taste and tender texture, it’s perfect as a side dish, in soups, or as the main star of delicious recipes. Below, you’ll find easy Swiss chard recipes with practical tips to enhance its flavor while preserving its nutritional benefits.
Let’s start with steamed Swiss chard, and then explore other cooking methods. Honestly, in my opinion, nothing beats the simplicity of this recipe—it’s a naturally delicious vegetable on its own.
Swiss chard How to cook it: ingredients
Serves 2:
- 1 bunch of fresh Swiss chard (about 10.5 oz)
- Extra virgin olive oil
- Salt.
Swiss chard How to cook it: preparation
First, thoroughly wash the Swiss chard.
Slice it and place it in the basket of the electric steamer.
Turn it on and set the timer for one hour. When it finishes, let it cool down. In the meantime, you can prepare the millet. Here’s how to cook it!
Once the vegetables have cooled, place them in a salad bowl, drizzle with a bit of olive oil, and add six small pinches of salt. I use pink salt because I like its delicate flavor, but you can use whichever you prefer. If you like, add a splash of lemon juice.
Why choose steaming?
Steaming is considered the best method to preserve the nutritional properties of Swiss chard. Unlike boiling, which can cause the loss of water-soluble vitamins like vitamin C, steam gently cooks the vegetable, keeping its natural flavor and nutritional benefits intact.
Additionally, steaming:
- Preserves the vibrant green color of Swiss chard, making it more appealing.
- Retains the fibers that are beneficial for digestion.
- Does not require added fats, making the dish light and healthy.
Swiss Chard in the Pan: A Flavorful Alternative
If you’re looking for a side dish with a bolder flavor, Swiss chard in the pan is one of the most popular options. This preparation is quick and allows you to enhance the taste of the vegetable with just a few simple ingredients. It’s perfect as a side dish, to flavor soups, or to enrich light pasta dishes.
Ingredients for 2 people
- 1 bunch of Swiss chard (about 10.5 oz)
- 1 garlic clove
- 2 tablespoons of extra virgin olive oil
- Salt and pepper to taste
Instructions
- Preparing the Swiss chard: Wash the leaves thoroughly under running water, separating the stems from the leaves if they are very thick. The stems take longer to cook, so it’s better to cook them before the leaves.
- Sautéing: In a large pan, heat the extra virgin olive oil and add the whole crushed garlic clove. Let it lightly brown to infuse the oil with flavor.
- Cooking the Swiss chard: Add the Swiss chard stems cut into pieces and cook for about 5 minutes over medium heat. Then, add the leaves and continue cooking for another 5-7 minutes, stirring occasionally.
- Seasoning: Adjust with salt and pepper to taste. For an extra touch of flavor, you can add a pinch of chili pepper or a tablespoon of lemon juice.
➡️ Tip: This recipe is great for a warm side dish, but you can also use the sautéed Swiss chard as a base to fill savory pies or to season pasta.
Benefits and Nutritional Properties of Swiss Chard
Swiss chard is a food that offers numerous health benefits thanks to its content of vitamins, minerals, and antioxidants. It is low in calories, rich in fiber, and fits into many balanced and healthy diets.
Here are the main nutrients found in Swiss chard:
- Vitamin A: Contributes to the health of vision, skin, and the immune system.
- Vitamin C: A powerful antioxidant that strengthens immune defenses and improves iron absorption.
- Iron: Essential for preventing anemia and maintaining high energy levels.
- Fiber: Supports digestion and helps maintain a feeling of fullness.
- Magnesium and Potassium: Regulate blood pressure and support muscle health.
➡️ Fun fact: Swiss chard is recommended for those following a low-calorie diet. 100 grams of cooked Swiss chard provides about 20 kcal, making it ideal for light yet nutritious meals.
Boiled Swiss Chard: A Classic of Home Cooking
Boiled Swiss chard is a simple and healthy preparation, perfect for those looking for a light side dish or a base ingredient for other recipes.
Ingredients for 2 people:
- 300 g of fresh Swiss chard
- Water for boiling
- Salt to taste
Instructions:
- Washing and cleaning: Rinse the Swiss chard thoroughly under running water to remove any soil residues.
- Cooking: Bring a pot of water with a pinch of salt to a boil. Add the Swiss chard and cook for about 8-10 minutes. If you’re using the stems, add them 2-3 minutes before the leaves.
- Draining and seasoning: Drain the Swiss chard and let it cool slightly. Season with extra virgin olive oil, salt, and, if desired, a pinch of lemon or balsamic vinegar.
➡️ Tip: To maintain the bright green color of the Swiss chard after boiling, quickly cool it in ice water.
Tasty Swiss Chard Recipes: Ideas for Variety in the Kitchen
If you want to experiment in the kitchen, Swiss chard is a great ingredient for creating creative and delicious dishes.
Gratinated Swiss Chard: After blanching, transfer the chard to a baking dish, sprinkle with breadcrumbs, olive oil, and a pinch of nutmeg. Bake at 200°C for 10-15 minutes until golden brown.
Swiss Chard and Potatoes: Boil together Swiss chard and cubed potatoes. Season with olive oil, salt, and a bit of chopped parsley for a hearty side dish.
Sautéed Swiss Chard: Sauté in a pan with olive oil, garlic, and chili for a flavorful side dish.
Swiss Chard Frittata: Mix cooked Swiss chard with beaten eggs (or chickpea flour for a vegan recipe), salt, and pepper, then cook in a pan for a soft and tasty frittata.
Pasta with Swiss Chard: Sauté boiled Swiss chard with garlic and olive oil, then toss it with freshly drained pasta for a light yet flavorful main dish.
How to Store Fresh or Cooked Swiss Chard
To keep Swiss chard fresh and tasty for longer, follow these simple tips:
- In the fridge: Wrap the leaves in a damp kitchen towel and store them in the vegetable drawer. They will stay fresh for about 3-4 days.
- In the freezer: Blanch the Swiss chard for 2 minutes, cool it in ice water, squeeze it well, and freeze in portions. It will last up to 6 months.
- Cooked in the fridge: If you’ve already cooked the Swiss chard, store it in an airtight container in the fridge for up to 2-3 days.
Swiss Chard: How to Cook It – Conclusion
Now that you’ve discovered various ways to cook Swiss chard, it’s time to try these recipes in your kitchen. Whether you prefer the lightness of steamed Swiss chard, the bold flavor of sautéed Swiss chard, or more creative variations, you have plenty of options to bring a healthy and delicious dish to the table.
Thanks to its versatility and nutritional benefits, Swiss chard is an ingredient that should never be missing from your daily diet!
