In the world of hearty greens, Swiss Chard lies between spinach and kale-- not as tender as spinach, but not as tough as kale. Packed with nutrients like vitamin A and iron, it is wonderful sautéed or as a healthy addition to quiches, pastas or soups!
More Swiss Chard Recipes
White Bean Chard Stew
4 tablespoons olive oil
5 celery stalks, chopped
4 cloves garlic, chopped
3 medium new potatoes, cut into 1/4-inch chunks
2 medium carrots, chopped
1 large onion, chopped
2 cups chopped tomatoes
1 teaspoon red pepper flakes
1/4 pound chard, stems and leaves well chopped
4 cups cooked white beans
1/4 pound crustless loaf of bread
2 teaspoons salt
grated Parmesan cheese
Directions: In a large thick-bottomed pot over medium heat combine the olive oil, celery, garlic, potatoes, carrot, and onion. Cook for 10 minutes, sweating the vegetables, but avoid any browning. Stir in the tomatoes and red pepper flakes, and simmer for a few minutes. Stir in most of the chard, 3 cups of the beans, and 8 cups water. Bring to a boil, reduce the heat, and simmer until the greens are tender, about 15 minutes. Meanwhile, smash or puree the remaining beans until smooth. Tear the bread into bite-sized chunks. Stir both the beans and bread into the soup. Simmer, stirring occasionally, until the bread breaks down and the soup thickens, 10-15 minutes. Stir in the salt, taste and add more if needed.
Serve immediately, or cool and refrigerate overnight. Ladle into bowls and top with shredded Parmesan, the remaining chard, and as few, or as many, toppings as you like.
Kale is a member of the cruciferous vegetable family, which also includes broccoli, Brussels sprouts, arugula and collard greens. One serving contains just 30 calories and provides a day's worth of vitamin C, twice the recommended daily intake of vitamin A, and nearly seven times the recommended amount of vitamin K. Add a sizable dose of minerals and healthy fatty acids, and you've got yourself a nutrition powerhouse.
More Kale Recipes
Kale & Walnut pesto
1/4 pound of kale
¼ cup walnuts, toasted
½ to 1 clove of garlic
¼ cup olive oil (or more for a smoother pesto)
juice & zest of one lemon
salt & pepper to taste
optional: grated parmesan or pecorino cheese
(note: you can use all of the kale stems in your pesto, you will just have to boil them
longer than the leaves - about 20 minutes, or until tender)
Bring a large pot of salted water to a boil. Fill a large bowl with ice and water. Blanch kale for about 30 seconds, remove and place in the ice bath to stop the cooking process. Dry the kale a bit, squeeze out some of excess water and set on a towel for a few minutes more. Blend everything together in a food processor. Pulse to create a chunky pesto, blend longer to create a smoother one. Taste and adjust, adding more salt, pepper, lemon, olive oil, as necessary.