Vegetable | Vegan Gluten Free Low Carb Keto Paleo

Swiss Chard

Beta vulgaris subsp. vulgaris Allergen-Free
swiss chard

Sourcing & Taxonomy

  • Family Amaranthaceae
  • Primary Cuisine Mediterranean
  • Seasonality Spring, Summer, Fall
  • Source Swiss Chard Plant

The Forktionary Angle

"The underappreciated leafy green that offers both visual appeal with its colorful stalks and robust flavor for diverse culinary uses."

Definition

A leafy green vegetable with large, tender leaves and crisp stalks, known for its mild, earthy flavor and vibrant colors.

Sensory Profile

TasteEarthy, Slightly Bitter, Mildly Sweet, Mineral
TextureTender leaves, Crisp stalks
AromaGreen, Earthy
AcidityLow

Technical Metrics

Botanical Family

Amaranthaceae (Beet Family)

Nutrient Powerhouse

High in Vitamins K, A, C

Preparation Tip

Separate stalks from leaves

Nutrition Facts

Per 1 cup (36g raw)
Calories19 kcal
Total Fat0.2 g
Saturated Fat0 g
Trans Fat0 g
Cholesterol0 mg
Protein1.8 g
Total Carbohydrate3.7 g
Dietary Fiber1.6 g
Total Sugars1.1 g
Calcium51 mg
Iron1.8 mg
Potassium379 mg

Chef’s Secret

Sauté the stems first for a few minutes before adding the leaves, as they take longer to cook.

Substitutions

Best Match

Spinach

1:1

Similar leafy green, cooks down similarly, slightly milder flavor.

Kale

1:1

Tougher texture requiring longer cooking, but similar nutritional profile.

Collard Greens

1:1

Requires longer cooking due to thicker leaves, earthy flavor.

Beet Greens

1:1

Very similar in taste and texture, as they are from the same botanical family.

Buying Guide

Choose bunches with firm, crisp stalks and vibrant, unblemished leaves. Avoid wilting.

Flavor Pairings

Garlic Lemon Olive Oil Bacon Goat Cheese Pasta

Recipes Using Swiss Chard

Bacon Swiss Chard Vacherin Cheese Quiche image 131
Eggs Dairy 4 Hours Or Less European Low In Something

Bacon Swiss Chard Vacherin Cheese Quiche

Indulge in this exquisite Bacon Swiss Chard Quiche featuring creamy Vacherin cheese, a semi-hard Swiss cheese with a nutty, Fontina-like flavor. This recipe, adapted from a Seattle Times classic, elevates simple ingredients into a sophisticated and satisfying meal. The flaky crust cradles a savory blend of crispy bacon, tender Swiss chard, and the unique richness of Vacherin, creating a taste sensation that's both comforting and unforgettable. Perfect for brunch, lunch, or a light dinner.

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Basic Scrambled Tempeh image 183
Egg Free Beans Main Ingredient Vegetables

Basic Scrambled Tempeh

Spice up your breakfast (or any meal!) with this vibrant and flavorful Basic Scrambled Tempeh recipe, adapted from Isa Chandra Moskowitz's Vegan Brunch. Steaming the tempeh beforehand (optional, 5 min in microwave) creates an incredibly juicy and tender texture, minimizing any bitterness. This easy recipe is packed with fresh veggies and savory herbs for a satisfying and healthy vegan meal. Get ready for a delicious and exciting culinary adventure!

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