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Recipe for Health: Swiss Chard With Cannellini Beans & Caramelized Onions

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13
Jun

SwissChard_Page_1Swiss chard is a good source of fiber. It is considered a “cruciferous” or “cross bearing” vegetable as it flowers in the shape of a cross.

Swiss Chard With Cannellini Beans & Caramelized Onions

(Makes Four Servings)

1 pound Swiss chard

2 tablespoons olive oil

3/4 cup sweet onion, diced

2 tablespoons white granulated sugar

1/3 cup raisins

1/4 teaspoon salt

Pepper to taste

15.5 ounce can Cannellini beans, drained and rinsed

  • Wash the leaves of the Swiss chard thoroughly. Strip the leaves from the stems.
  • Roll the leaves up in small batches and slice into thin strips.
  • Heat oil in a large sauté pan and cook onions until caramelized. Add sugar to onions.
  • Add the raisins and Swiss chard to the pan and heat just until the chard is wilted. Season with salt and pepper. Stir in the cannellini beans and heat through.

In the Kitchen

Quick boiling helps to free the oxalic acids that it contains and make chard less bitter and more sweet. Try it steamed, braised with olive oil and garlic, or in soups and pastas. Use chard in place of spinach when preparing vegetarian lasagna.

In the Garden

Swiss chard is a companion to beans, broccoli, Brussel sprouts, cabbage, cauliflower, kale, kohlrabi, and onions. It is a competitor to gourds, melons, corn, and herbs.

Nutrition Note

This dark green, leafy vegetable is not originally from Switzerland as its name suggests, but it is packed with nutrients, including Vitamins A, C, E, and K and potassium, magnesium, iron, manganese, copper, and calcium.

Download and share our recipe for SwissChard

This recipe series is sponsored by the Center for Nutrition and Healthy Food Systems at Fletcher Allen, focused on building sustainable food in health care. 

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