Sauteed Swiss Chard is a delectable and nutritious side dish! It’s quick and easy to make, and it’s naturally vegan!

 

The name “Swiss Chard” is quite amusing. It gives the impression that it’s solely grown in Switzerland (which, of course, isn’t the case). The name “Swiss” was given to the plant because a Swiss botanist discovered it.

Swiss chard, often known as silverbeet or strawberry spinach, is a fantastic substitute for spinach in recipes. The stems of Swiss chard, on the other hand, can be any hue from white to yellow to red, and anything in between. That’s why it’s commonly referred to on the market as rainbow chard.

You will also enjoy Jamaican Steamed CabbageBeet Greens, and Gomen (Ethiopian Collard Greens)

sauteed kale in a white bowl on a vifh

How Does It Taste?

The flavor of chard is similar to that of spinach, depending on how it is prepared. Swiss chard, in particular, can be bitter. As a result, the earthy, sweet flavor of beets is more prominent after cooking.

Nutrition and Health benefits

Swiss chard is a nutrient-dense vegetable. One cup contains more than three times the daily recommended amount of vitamin K. Additionally; Swiss chard contains small amounts of riboflavin thiamine, niacin, pantothenic acid, and vitamin B6. It also contains calcium, zinc, phosphorus, and selenium. Best Winter Vegetables

The antioxidants alpha & beta-carotene, lutein, zeaxanthin, & choline are all found in Swiss chard.

Swiss chard contains 44% of the necessary daily vitamin A intake and 18% of the recommended daily vitamin C intake in a single cup of green vegetable.

Swiss chard should not be salted too much because it already contains 103 mg of sodium per uncooked cup, 4.5 percent of the daily requirement.

Antioxidant-Rich

Swiss chard is also rich in antioxidants, which help your body combat free radicals that can cause disease.

The numerous antioxidants found in Swiss chard contain polyphenols, vitamin C and E, and carotenoid plant pigments such as beta-carotene. These nutrients aid in the prevention of cell damage caused by free radicals.

According to study research, people who consumed the most beta-carotene had a considerably lower risk of lung cancer than those who consumed the least.

Fiber-Dense

Fiber is an essential nutrient that serves a variety of activities in the body. For example, it feeds beneficial gut flora, facilitates regular bowel movements, aids in cholesterol maintenance, slows digestion, and regulates blood sugar levels.

Cooked Swiss chard has roughly 4 grams of fiber per cup (175 grams), 15% of the RDI.

Adults should ingest at least 25–30 grams of fiber per day from food, according to health organizations such as the American Heart Association and the American Diabetes Association.

Improve Heart Health

Eating more fresh vegetables is undeniably beneficial to your heart. Heart disease risk factors like inflammation, high cholesterol, and high blood pressure can be reduced by eating a diet rich in vegetables and fruits.

Swiss chard is high in potassium, calcium, and magnesium, which help keep blood pressure in check

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The fiber in Swiss chard helps your body eliminate excess cholesterol before it enters your system to reduce cholesterol levels.

One study found that every additional serving of green leafy vegetables per day reduced the risk of heart disease by 11%.

Those who ate the leafiest greens (1.5 servings per day) (such as Swiss chard) had a 17% lower risk of heart disease.

Reduce Insulin and Blood Sugar

Swiss chard is high in elements that can help to reduce blood sugar (glucose). For example, the fiber in Swiss chard may help you maintain a healthy blood glucose level.

High-fiber diets aid in slowing digestion, which slows the rate of sugar absorption into the bloodstream, reducing high blood glucose levels and regulating sugar levels.

Insulin resistance, a disease in which cells cease to respond to insulin, can also be reduced by fiber.

May Help Lose Weight

A balanced diet rich in nutrient-dense foods such as Swiss chard can help you lose weight.

High-fiber veggies, such as Swiss chard, might help you feel fuller after meals, minimizing your chances of snacking & overeating.

In a study of 120 overweight people, those who got twice as many veggies as the control group lost more weight and felt less hungry. Vegetable-eating people tend to be slimmer than those who don’t.

fresh Swiss Chard

How to make Sauteed Swiss Chard?

This Sauteed Swiss Chard recipe is quite simple, easy, and quick to prepare. You’ll require the following few simple pantry ingredients and steps to follow.

Ingredients

  • 1 bunch of Swiss Chard (12 ounces)
  • 1 tablespoon avocado oil or 1/4 cup vegetable broth
  • 1 small onion, finely chopped
  • ¼ cup red bell pepper, diced
  • 2 cloves garlic minced
  • ½ teaspoon of sea salt or to taste

Directions

  1. Wash Swiss chard, stack leaves, and cut the leaves 1/2 inch crosswise.
  2. Heat avocado oil or ¼ cup vegetable broth in a large saucepan on medium-high heat.
  3. Add onion, bell pepper, and garlic, stirring. Cook until onions are translucent.
  4. Stir in Swiss Chard, cover, and cook for 3-5 minutes or until tender.
  5. Season with salt to taste. Serve and enjoy.

Serving Suggestions

Sauteed Swiss Chard is a hearty and filling dish on its own; however, the following are some pairing suggestions:

Recipe Notes

Here are a few ideas to get you started if you want to make this recipe more interesting.

  • Finish with a sprinkle of toasted almonds and pine nuts.
  • Fresh herbs can also be added. Savory woody herbs, such as oregano or thyme, can be added with the onions, while tender herbs, such as mint, basil, or chives, can be added after the dish has been removed from the heat.

Other Vegan Recipes To Prepare

  1. Swiss Chard Soup
  2. Lemon Garlic Swiss Chard
  3. My Best Air Fryer Vegan Recipes
  4. My Best Brussels Sprouts Recipes
  5. Best Roasted Vegetables

Thank you so much for reading. Let me know if you try this recipe by leaving a comment below!

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Nutrition

(Per serving)
  • Energy: 31 kcal / 130 kJ
  • Fat: 0.8 g
  • Protein: 2.3 g
  • Carbs: 5.5 g

Cook Time

  • Preparation: 10 min
  • Cooking: 10 min
  • Ready in: 20 min
  • For: 4 Servings

Ingredients

Instructions

  1. Wash Swiss chard, stack leaves, and cut the leaves 1/2 inch crosswise.
  2. Heat avocado oil or ¼ cup vegetable broth in a large saucepan on medium-high heat.
  3. Add onion, bell pepper, and garlic, stirring. Cook until onions are translucent.
  4. Stir in Swiss Chard, cover, and cook for 3-5 minutes or until tender.
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.