Try this really simple lemon Garlic Swiss Chard recipe, and I’m sure you’ll love how delicious and flavorful it is. Just feast your eyes on these glorious Swiss Chard greens! People generally considered vegetable stems, stalks, and tops (like beet greens) as scraps and threw them in the trash. But, when you are at the market, you must always pick up beets with the leaves on them. But, why?

Swiss chard has several uses. In addition to using it in Vegan Swiss Chard Soup, you can also eat it alone; it’s delicious. Swiss chard has a mild earthy flavor. Apart from their delectable flavor, Swiss chard greens are loaded with healthy nutrients and are extremely beneficial for your health. You can add them into salads or sauté like a side dish; they are incredibly versatile.

 But, before you try this recipe, you definitely want to know the health and nutritional benefits of Swiss Chard.

Swiss chard fresh bunch on grey background

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Benefits of Swiss Chard

Swiss chard is widely used in the Mediterranean cuisines, it was a variety of Beta Vulgaris and was identified by a botanist from Switzerland. A member of the goosefoot family, with tall leaves. Other members are spinach and beets.

Swiss chard is also called, silverbeet, strawberry spinach, and Roman kale. It is revered for the beautiful rainbow colors of the stalks, red, green, white, and yellow.

Swiss chard is filled with vitamins, minerals, fiber, and antioxidants, and high nutritional value. Adding more beet greens to your diet has amazing health benefits. One cup of Swiss chard provides 3 times the daily recommended allowance of Vitamin K.

By the time you’ve finished going through the following long list of astounding health benefits that Swiss chard provides and you see a bouquet of Swiss chard with luxuriant tops in the market, seize the moment and give it a try!

Boost Immunity

Swiss chard is abundant in Vitamin C, which is necessary for immune system support.    Vitamin C is essential for fighting cold and flu viruses and strengthening your immune system. One cup of Swiss chard provides you about 60% of the daily nutritional requirements and contains almost no sugars. Additionally, Swiss chard is fat- and calorie-free.

Reduce Blood Pressure and Improve Cardiovascular Health

Swiss chard has a high concentration of nitrates, promoting blood vessel health, and helps regulate blood pressure. Additionally, nitrates are incredibly effective at increasing oxygen levels and significantly improving cardiovascular function.

Recent studies reveal that people who consume nitrate-rich products, such as Swiss chard and beet greens have enhanced cardiovascular function and energy, in addition to reduced risk of cardiovascular disease.

Good for Eye Health

Swiss Chard is high in beta-Carotene (Vitamin A) and Lutein, which are beneficial for eye health. One cup of Swiss chard contains more than 100% of your daily vitamin A requirement.

The Age-Related Eye Disease Study Research Group found that supplementing persons over 50 with beta-carotene decreased their likelihood of developing advanced macular degeneration. In addition, Lutein, an anti-inflammatory carotenoid, is present in Swiss chard that can help to prevent age-related macular degeneration.

Strengthen Bones

We have been taught in our childhood that calcium is necessary for strong bones. Yup.   For the bones, calcium is important, along with vitamin D, vitamin K, and magnesium.  Swiss chard, which is high in calcium, is excellent for strengthening bones and preventing osteoporosis. So, for vegetarians, vegans, and others who prefer non-dairy products, adding leafy green vegetables into their diet is an excellent way to increase their calcium intake and strengthen their bones.

Building healthy bones are contingent on Vitamin K. Vitamin K, in conjunction with vitamin D, ensures that calcium reaches the bones, assisting in their correct development.

Improve Mental Health

Swiss chard is a great source of Vitamin B6, which helps improve mood, reduce depression, and boost mental health.

Different studies have shown that Vitamin K, abundant in Swiss chard, helps to minimize and limit neuronal damage. This implies that Vitamin K may act as a delaying agent in the progression of Alzheimer’s disease.

Improve Blood Health

Swiss chard is a great source of iron, which helps prevent and treat anemia. Iron is a necessary component of hemoglobin, which is responsible for oxygen transportation throughout the body.

Vitamin B6 is essential for creating neurotransmitters and red blood cells, and Swiss chard is abundant in Vitamin B6.

Improve Digestion

Swiss chard, which is high in fiber, aid in digestion and alleviates chronic constipation. To avoid constipation, increase your fiber intake by consuming fruits, vegetables, and leafy greens.

Make Your Skin Healthy

Swiss chard is rich in Vitamin C and helps detoxify the liver, promoting healthy, beautiful skin. Vitamin C’s antioxidant properties aid in the formation of collagen, which is essential for skin health.

Additionally, Swiss chard is high in fiber, which helps maintain regularity and aids in the evacuation of toxins and waste from the body, which helps keep your skin healthy.

Healthy Pregnancy

During pregnancy, it’s important to be eating foods rich in folate (Vitamin B9) to ensure that the baby’s tissues and cells are developing as they should. Swiss chard is a good nutritious source of folate (Vitamin B9).

sauteed Swiss chard in saucepan

Lemon Garlic Swiss Chard Ingredients

For making this recipe, you’ll only need a few simple pantry ingredients:

  • 2 Tbsp. extra-virgin olive oil
  • 4 cloves garlic (peeled and sliced)
  • 8 cups chopped Swiss chard (washed and chopped)
  • 1/4 cup vegetable broth
  • 1/4 tsp. fine sea salt or more to taste
  • Half of a lemon

How to Make Lemon Garlic Swiss Chard?

It’s very easy to make Lemon Garlic Swiss Chard! This is how it is done:

  1. Heat oil in a large skillet over medium heat.
  2. Add garlic and cook until golden brown but not burnt, about 30 seconds.
  3. Stir in the Swiss chard until wilted.
  4. Add vegetable broth and cook for 5 minutes or until Swiss chard is tender.
  5. Season with salt and lemon juice. Serve immediately.

Other Amazing Leafy Greens Recipe

  1. Beet Greens
  2. Sauteed Kale Garlic And Onion
  3. Sauteed Radish Greens And Radishes
  4. Jamaican Bok Choy
  5. Vegan Greens
  6. African Style Braised Kale And Tomatoes
  7. Vegan Instant Pot Collard Greens
  8. Vegan Kale Salad

 Chef’s Notes?

  • When buying Swiss chard, select those with bright, healthy-looking greens. Remove any tough, chewy stem ends and thoroughly wash. Strip the thick stems off the delicate leaves with your fingers. If you want to add stems, dice and sauté them first, then add the chopped greens.
  • When adding salt, keep in mind that Swiss chard already has a good amount of sodium in them.
  • Use fresh diced garlic rather than garlic powder for a good scent.

How do you like to enjoy Lemon Garlic Swiss Chard? Let me know in the comments section!

swiss chard in blue plate on grey background

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Categories

Nutrition

(Per serving)
  • Energy: 84 kcal / 351 kJ
  • Fat: 7.4 g
  • Protein: 1.8 g
  • Carbs: 4.8 g

Cook Time

  • Preparation: 15 min
  • Cooking: 5 min
  • Ready in: 20 min
  • For: 4 Servings

Ingredients

Instructions

  1. Heat oil in a large skillet over medium heat.
  2. Add garlic and cook until golden brown but not burnt, about 30 seconds.
  3. Stir in the Swiss chard until wilted.
  4. Add vegetable broth and cook for 5 minutes or until Swiss chard is tender.
  5. Season with salt and lemon juice. Serve immediately.
Recipe author's Gravatar image

Michelle Blackwood, RN

Hi, I’m Michelle, I’m the voice, content creator and photographer behind Healthier Steps. I share vegan and gluten-free recipes because of past health issues. My goal is to help you make healthier choices and show you how healthy eating is easy and delicious.