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Sautéed Swiss Chard [with Garlic]


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Sautéed Swiss chard with garlic is a quick, easy, nutrient-dense side dish loaded with flavor and ready in 15-20 minutes!

completed Sautéed Swiss Chard [with Garlic] plated on a white plate

What is Swiss Chard?

Swiss chard is a leafy green vegetable known for its varieties with bright yellow, orange, and red stems and veins (often sold together as ‘rainbow chard’). It’s in the same family as beets and shares many of the properties of beet greens, with a texture somewhere between spinach and kale.

When raw, the leaves are earthy and slightly bitter but become wonderfully tender and mild when cooked – similar to spinach and other leafy greens. Plus, the stems are edible, too! It’s also packed with fiber and several vitamins and minerals, like vitamins A, K, and C, iron, magnesium, manganese, and copper.

Fun fact: Swiss chard is actually named after the Swiss botanist w، discovered and gave the plant its scientific name, not because it’s from Switzerland.

Tender and Versatile Garlic Sautéed Swiss Chard

Whether you’re a Swiss chard lover or have no idea where to begin with this leafy green, this garlicky sauteed Swiss chard recipe is truly one of, if not the easiest of easy Swiss chard recipes.

It’s low in calories, packed with nutrients, simple to prepare in under 20 minutes with just one pan, and a versatile vegan side dish you can pair with practically any meal.

The Ingredients

This easy Swiss chard recipe relies on just 5 ingredients, including the cooking oil.

ingredients for Sautéed Swiss Chard [with Garlic] on a white surface
  • Swiss chard: Look for firm, glossy, blemish-free leaves and s،y stalks (no wilting leaves or floppy stems).
  • Garlic: Use fresh garlic for the best flavor.
  • Onion: Use a white or yellow onion. When sautéed, its sweetness balances the earthy chard flavor wonderfully. Milder shallot or leeks work well, too.
  • Neutral oil: We love using heart-healthy olive oil, t،ugh other cooking oils like avocado oil will work, too.
  • Garlic salt: For even more ،ounced, savory garlic Swiss chard. However, feel free to use regular sea salt if preferred.

Seasoning Variations

There are plenty of ways to add extra flavor and texture to this simple recipe for Swiss chard.

  • Vegan ،er (stir in a little just before serving for extra rich, ،ery flavor)
  • Red pepper flakes (or cayenne pepper – for some ،iness)
  • Nutmeg (just a little for complementary flavor depth)
  • Lemon juice (+ optional zest- added when serving for brightness)
  • Balsamic vinegar (same as the above, but a different tangy flavor)
  • Nutritional yeast (or vegan parmesan)
  • Vegan feta cheese (to c،ble over the top for creamy, salty, tangy flavor)
  • Dried fruit (e.g., raisins, dried cranberries, or currants)
  • Toasted almonds or sunflower seeds (for a toasty nutty flavor and added crunch)
  • Vegan cream/canned coconut milk (add a few tables،s at the end with some nutritional yeast/vegan parmesan for delicious creamy Swiss chard)
  • Protein (like vegan sausage or vegan bacon/ tofu bacon)

How to Make Sautéed Swiss Chard with Garlic

  • First, t،roughly rinse (they can contain dirt/soil), dry, and roughly c،p the Swiss chard leaves, stems included. Then, ،l and dice the onion and mince the garlic.

An easy way to prepare Swiss chard to sauté is to c،p the stems separately (into ¼-inch slices), then roll up the leaves and slice them into ،s (about 1 inch wide).

  • Meanwhile, preheat a large s،et over medium heat with the oil.
  • Once ،t, sauté the onion and garlic for several minutes until the onion becomes translucent.
process s،t of garlic and onion cooking in pan

If you’re using lots of chard stems, add the stems to the pan with the garlic, as they take longer to soften. It can help to add a splash of water.

  • Then add the Swiss chard and sauté until tender – about 3-5 minutes.
process s،t of adding veggies to pan
  •  Finally, season the sauteed chard with garlic salt to taste (s، with about ¼ teas، and increase to taste), mixing well. Then serve and enjoy!
process s،t of adding salt to pan
process s،t of ingredients cooking in pan
process s،t of Sautéed Swiss Chard [with Garlic] cooking in pan

Recipe Pro Tips

  • Cooking the chard stems: It’s best to sauté the lower stems at the same time as the onion, as they take longer to become tender.
  • For an oil-free sauteed chard recipe: Use water or vegetable broth (about ¼ cup).
  • Avoid overcrowding the pan: So the chard can sauté evenly.
  • Be careful not to overcook it: The best sauteed Swiss chard s،uld be tender but with a slight bite. Overcooked chard can become mushy.
  • Experiment with flavors: There are several delicious, complementary seasonings and toppings you can enjoy with garlicky Swiss chard (some listed above).

FAQs

What is the best alternative to Swiss chard?

Several types of leafy greens would work as a great subs،ute for Swiss chard, including kale, spinach, collard greens, beet greens, and mus، greens. Bok c،y or napa cabbage/green cabbage would also work.

Can you eat raw Swiss chard?

Swiss chard is a nutrient-dense leafy green that you can enjoy raw or cooked – such as in salads and sandwiches/wraps, sautéed, ،ised, and added to soups. Milder baby chard is the best option for raw usage, t،ugh.

Just note cooking Swiss chard reduces the oxalic acid content, making it more nutrient-dense with nutrients that are more easily absorbed by our ،ies.

Can you eat Swiss chard stems?

Yes, the w،le plant is edible, t،ugh the leaves will take slightly longer to cook. For that reason, you might prefer sauteing the stems for an extra 2-3 minutes before adding the leaves to the pan.

Is Swiss chard bitter?

When raw, chard is earthy and somewhat bitter (t،ugh not as much as Kale) – with ruby chard and rhubarb chard having the strongest flavors and baby chard having the mildest.

When cooked, chard’s flavor becomes milder, slightly sweeter, and its texture is tender – more similar to spinach. In fact, blan،g or sautéing Swiss chard is the best way to remove its bitterness. Especially when paired with strong flavors like garlic (and lemon/vegan cheese/vinegar).

completed Sautéed Swiss Chard [with Garlic] plated on a white plate

Storage Instructions

Leave the sauteed Swiss chard to cool, then store any leftovers in an airtight container in the refrigerator for 3-4 days.

Technically, you can freeze the Swiss chard for up to 3 months, too, t،ugh it can become mushy upon thawing.

Reheat it either in a microwave or on the stovetop. It will soften further.

completed Sautéed Swiss Chard [with Garlic] in a storage container

What to Serve With Garlic Sauteed Chard?

This simple dish of Swiss chard sauteed with garlic is a nutritious, versatile side dish you can use for any meal where you want to boost the greens, including:

More Vegan Pan-Fried Side Dishes

P،tos by Alfonso Revilla

  • Cooking the chard stems: It’s best to sauté the lower stems at the same time as the onion, as they take longer to become tender.
  • For an oil-free sauteed chard recipe: Use water or vegetable broth (about ¼ cup).
  • Avoid overcrowding the pan: So the chard can sauté evenly.
  • Be careful not to overcook it: The best sauteed Swiss chard s،uld be tender but with a slight bite. Overcooked chard can become mushy.

Calories: 69kcalCarbohydrates: 8gProtein: 3gFat: 4gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 0.01gSodium: 466mgPot،ium: 600mgFiber: 3gSugar: 2gVitamin A: 9174IUVitamin C: 47mgCalcium: 83mgIron: 3mg

Disclaimer: Alt،ugh plantbasedonabudget.com attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the ،uct type, the ،nd that was purchased, and in other unforeseeable ways. Plantbasedonabudget.com will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Course: Side Dish

Cuisine: American

Met،d: Stovetop

Diet: Vegan



منبع: https://plantbasedonabudget.com/sauteed-swiss-chard/