Garlic Sautéed Swiss Chard
Swiss chard is one of my favorite side dishes with fresh Swiss chard from the farmer’s market. This is simple Swiss chard recipe that’s savory, nutrient-dense and tasty. All you do is sauté with a little olive oil and garlic.
Swiss chard, in all it’s vibrant glory, has been one of my favorite greens since I was a child and my mom would boil it up and toss some butter on top.
It’s a mild, sweet leafy green and there are many ways you can prepare it. But as a side dish, this garlic sautéed swiss chard recipe couldn’t be easier or more tasty.
What is Swiss Chard?
It’s a funny name, that Swiss Chard. It makes you think it’s only grown in Switzerland or something (which of course, isn’t true). The reason for the “Swiss” moniker is because the plant was identified by a Swiss botanist.
Swiss chard commonly goes by the name silverbeet or strawberry spinach and it’s a great alternative to spinach in recipes.
Like spinach, swiss chard loaded with vitamins and nutrients such as vitamin A, K and C as well as potassium, magnesium, iron and dietary fiber.
What’s notable on swiss chard though is the stems, which can range in color from white, to yellow to red and all the colors of the rainbow in between. That’s why you’ll frequently see it labeled as rainbow chard in the market.
If you remember my roasted beet, blood orange and mandarin salad recipe, we talked about the phytonutrient betalains – which is commonly found in reddish-purple pigmented veggies, like beets.
But betalains can also be found in swiss chard, which come from the same family as beets. If you look at the brightly colored stems and veins of chard it’s a giveaway.
What Does Swiss Chard Taste Like?
Some say swiss chard falls somewhere between spinach and kale, in terms of bitterness. But I find it to be just as sweet as spinach, especially when cooked.
The green leaves can be sliced up and eaten raw in a salad or boiled, roasted or sautéed.
The stems will be more bitter than the leaves and they do take longer to cook, but it’s definitely worth cooking them rather than tossing. Just think of all the vitamins loaded in those colorful stalks.
How to Make this Swiss Chard Recipe
Start by washing the leaves individually, as they can harbor a little soil and dirt. Then, slice the leaves. To do this, it’s easiest to wrap them up like a cigar, then slice across into strips. Lastly, if you’re keeping the stems (which I do recommend) slice the stem into thin pieces.
Once your chard is all sliced up, heat some olive oil in a sauté pan along with several cloves of minced garlic for a minute. Add the stems, a little bit of water and sauté for 1-2 minutes before adding the remaining swiss chard leaves. Then cook and stir for 4-5 minutes, or until all the leaves have wilted down. Before serving, sprinkle a little high quality sea salt on top. That’s it!
This entire dish only takes a few minutes to cook, so it’s simple to prepare. It’s also tasty and healthy. A few good reasons why it’s one of my favorite side dishes.
More Healthy Side Dish Recipes
- Bok Choy
- Mashed Cauliflower with Garlic and Herbs,
- Celery Root Puree with Balsamic Roasted Beets
- Green Beans with Shallots and Lemon
Garlic Sautéed Swiss Chard
Swiss chard is sautéed with garlic and olive oil for an easy, healthy and delicious side dish.
- 1 bunch of swiss chard (approx 10 stems)
- 1 tbsp olive oil
- 3 cloves garlic, minced
- 1/4 cup water
- sea salt, to taste
- Wash and clean the chard leaves. Depending on your preference, you can remove the stems at the bottom of the leaves or keep them and slice them up. Roll the leaves into a cigar-like shape and slice across horizontally into one-inch wide strips.
- Heat the olive oil in a sauté pan on medium heat. Add the minced garlic and sauté for one minute.
- Add the water and chard stems and cook for 1-2 minutes, until softened. Add the chard leaves and cook for an additional 4-5 minutes. The chard leaves will wilt down.
- Before serving, sprinkle with sea salt.
Always opt for a high quality sea salt, like this Himalayan salt.
Yield: 4 servings, Serving Size: 1/4 of recipe
- Amount Per Serving:
- Calories: 56
- Total Fat: 3.6g
- Saturated Fat: 0.5g
- Sodium: 256.1mg
- Carbohydrates: 5.2g
- Fiber: 2g
- Sugar: 1.3g
- Protein: 2.3g
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This recipe was originally posted June 2015, but updated to include new information.