Get to Know Swiss Chard: Top Tips and Recipes

Chard, also called Swiss chard, is a leafy green that comes from a variety of beets grown for the edible stems and leaves rather than the root or bulb. Known for its colorful stalks, chard can be consumed raw or cooked depending on preference. Stems are often big and crunchy, while the leaves are tender and mild, with a hint of bitterness that diminishes with cooking. Read on for more info on chard, plusrecipes to try.

When Is Chard Available?

Chard is a biennial crop that grows from April to November and is available year-round. It is unique in that it does well in both cool and hot temperatures. Typically, the best time to get chard is insummer, when it is often readily available atfarmers markets. Because the leaves are highly perishable, buying locally grown chard is recommended for peak freshness, taste, and nutrient density.

Nutrition

Like other leafy greens, Swiss chard is a nutrient-dense, low-calorie vegetable. Chard contains fiber and an array of phytonutrients. Interestingly, chard has a higher sodium content than other vegetables of its kind. One cup of raw chard contains 103 milligrams sodium, about 4 percent of the American Heart Association’s daily recommended allotment—so you may want to add less salt to chard dishes than you would to dishes that star other leafy greens.

Types

While the leaves of chard are always a dark green, the stems can be red, pink, yellow, and even orange and white. Rainbow chard is a blend of the different-color chard plants grown separately; then the stalks are bundled into a beautiful, colorful bunch. Different colors of chard can be used interchangeably, as there’s no significant difference in flavor.

Selection Tips

When shopping for chard, look for leaves that are fresh and green and show no signs of yellowing or wilting. Bigger is not necessarily better: Extra-large leaves and ribs may be overly mature and tougher in texture.

Substitutes for Chard

When chard is not available, spinach, kale, and beet greens make good substitutes. Spinach and beet greens resemble chard closely in texture and all are  members of the same plant family,Amaranthaceae. Kale has a tougher texture than chard but a similarly earthy flavor.

Can the Stems Be Eaten?

Yes! Chard stems are intended to be eaten. In Europe, chard is often grown specifically for the stems. Stems can be eaten raw like celery, such as a whole stem (stalk) dipped intohummus, or simply chopped into a salad. They can also be cooked. It’s a good idea to separate the stems from the leaves before cooking, as the stems require more time to cook.

How to Store Chard

Chard can be stored for one week, refrigerated at 40°F or below. Wrap unwashed chard in a damp paper towel, then place in a plastic bag, seal, and store in the refrigerator crisper.

Freezing is not recommended for fresh chard. However,blanchedstems and leaves can be frozen, separately, in an air-tight, freezer-safe container for up to a year.

Swiss Chard Recipes

Chard is delightful in a variety of dishes, from soups to salads to enchiladas to tacos. These vegan Swiss chard recipes from Forks Over Knives showcase the leafy green’s versatility. Make one today!

Split Pea and Chard Soup

4-Layer Enchilada Cakes

Green Beans and Summer Squash Salad

Lentil, Chard, and Sweet Potato Curry

Barbecue Bean and Cornbread Bake

Millet-Stuffed Chard Rolls

Penne with Swiss Chard, Olives, and Currants

Vegan Lasagna Verde

Vegan Broccoli Soup Recipe

Sweet Potato Lasagna Recipe

Spicy Stir-Fry Tacos

Autumn Minestrone

Caribbean Rice

Sweet Potato Soup With Cannellini Beans and Rainbow Chard

Southwestern Enchilada Casserole

This post was produced in collaboration with the Natural Gourmet Center, a plant-centric culinary arts program from the Institute of Culinary Education.