Cooked Chard
Beta vulgaris subsp. ciclaClinical Encyclopedia
Cooked Chard provides 35 kcal, 1.8g of protein, 7g of carbohydrates, and 3.7g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Cooked chard is a nutrient-dense leafy green vegetable known for its vibrant colors and rich flavor. It is packed with vitamins, minerals, and antioxidants, making it a valuable addition to a balanced diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed or sautéed to retain nutrients; can also be added to soups and stews.
Smart Selection & Storage
Choose chard with vibrant, crisp leaves and avoid any that are wilted or yellowing. Freshness is key for optimal flavor and nutrition.
Store unwashed chard in a plastic bag in the refrigerator for up to a week. Wash just before use to maintain freshness.
Myths vs Realities
Healthy Recipes
Chard and Quinoa Salad
A refreshing salad combining cooked chard with protein-rich quinoa, cherry tomatoes, and a zesty lemon dressing.
- 2 cups cooked chard, chopped
- 1 cup cooked quinoa
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked chard, quinoa, cherry tomatoes, and red onion.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Chard and Chickpea Stir-Fry
A quick and nutritious stir-fry featuring cooked chard and protein-packed chickpeas, perfect for a weeknight dinner.
- 2 cups cooked chard, chopped
- 1 can chickpeas, drained and rinsed
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Heat olive oil in a pan over medium heat and sauté garlic until fragrant.
- 2. Add chickpeas and cumin, cooking for 5 minutes until heated through.
- 3. Stir in the cooked chard, season with salt and pepper, and serve warm.
Chard and Feta Stuffed Peppers
Bell peppers filled with a savory mixture of cooked chard, feta cheese, and brown rice, baked to perfection.
- 4 bell peppers, halved and seeded
- 2 cups cooked chard, chopped
- 1 cup cooked brown rice
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked chard, brown rice, feta, olive oil, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until peppers are tender.
Chard and Mushroom Omelette
A protein-packed omelette filled with cooked chard and sautéed mushrooms, perfect for a healthy breakfast.
- 4 eggs
- 1 cup cooked chard, chopped
- 1 cup mushrooms, sliced
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté mushrooms until golden.
- 2. Whisk eggs in a bowl, season with salt and pepper, and pour into the skillet.
- 3. Once the eggs begin to set, add cooked chard, fold the omelette, and cook until fully set.
Chard and Lentil Soup
A hearty and nutritious soup made with cooked chard, lentils, and aromatic spices, perfect for a cozy meal.
- 2 cups cooked chard, chopped
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 1 onion, diced
- 2 carrots, diced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, sauté onion and carrots until softened.
- 2. Add lentils, vegetable broth, thyme, salt, and pepper, and bring to a boil.
- 3. Reduce heat, simmer for 20 minutes, then stir in cooked chard and heat through before serving.
Chard and Sweet Potato Hash
A delicious and filling hash made with roasted sweet potatoes and cooked chard, perfect for brunch.
- 2 cups cooked chard, chopped
- 2 sweet potatoes, diced
- 1 tablespoon olive oil
- 1 onion, diced
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and toss sweet potatoes with olive oil, salt, and pepper.
- 2. Roast sweet potatoes for 25 minutes until tender.
- 3. In a skillet, sauté onion until translucent, then add cooked chard and roasted sweet potatoes, mixing well before serving.
Chard and Avocado Wrap
A healthy wrap filled with cooked chard, creamy avocado, and crunchy veggies, perfect for a quick lunch.
- 1 whole grain wrap
- 1 cup cooked chard, chopped
- 1 avocado, sliced
- 1/2 cucumber, sliced
- 1/4 cup shredded carrots
- Salt and pepper to taste
- 1. Lay the wrap flat and layer cooked chard, avocado, cucumber, and carrots evenly.
- 2. Season with salt and pepper, then roll tightly.
- 3. Slice in half and serve immediately.
Chard and Cauliflower Gratin
A creamy and cheesy gratin featuring cooked chard and cauliflower, baked until golden and bubbly.
- 2 cups cooked chard, chopped
- 1 head cauliflower, cut into florets
- 1 cup low-fat milk
- 1/2 cup grated cheese
- 1 tablespoon flour
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Blanch cauliflower florets in boiling water for 5 minutes, then drain.
- 3. In a baking dish, layer cooked chard and cauliflower, mix milk with flour, pour over the top, sprinkle with cheese, and bake for 25 minutes.
Chard and Apple Slaw
A crunchy slaw made with cooked chard, crisp apples, and a tangy dressing, perfect as a side dish.
- 2 cups cooked chard, chopped
- 1 apple, thinly sliced
- 1/4 cup walnuts, chopped
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a bowl, combine cooked chard, apple slices, and walnuts.
- 2. In a separate bowl, whisk together apple cider vinegar, honey, salt, and pepper.
- 3. Pour the dressing over the slaw, toss well, and serve chilled.
Chard and Ricotta Stuffed Pasta
Delicious pasta shells filled with a mixture of cooked chard and ricotta cheese, baked in a light tomato sauce.
- 12 jumbo pasta shells
- 2 cups cooked chard, chopped
- 1 cup ricotta cheese
- 2 cups marinara sauce
- 1/2 cup grated Parmesan cheese
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. Cook pasta shells according to package instructions and drain.
- 3. In a bowl, mix cooked chard, ricotta, salt, and pepper, then stuff the mixture into each shell.
- 4. Spread marinara sauce in a baking dish, place stuffed shells on top, sprinkle with Parmesan, and bake for 20 minutes.
Frequently Asked Questions (FAQ)
What are the health benefits of cooked chard?
Cooked chard is rich in vitamins A, C, and K, which support various bodily functions including immune health and bone strength.
How should I store cooked chard?
Store cooked chard in an airtight container in the refrigerator for up to 3-5 days.
Can I eat cooked chard every day?
Yes, cooked chard can be part of a daily diet, but moderation is key due to its oxalate content.
What is the best way to prepare chard?
Steaming or sautéing chard with a little olive oil and garlic enhances its flavor and preserves nutrients.
Is cooked chard good for weight loss?
Yes, it is low in calories and high in fiber, making it a great food for weight management.
Does cooking chard reduce its nutritional value?
Cooking can reduce some nutrients, but it also makes others more bioavailable, such as vitamin K.
Can I freeze cooked chard?
Yes, cooked chard can be frozen for up to 6 months; just ensure it's cooled and stored in airtight containers.
What dishes can I make with cooked chard?
Cooked chard can be added to soups, pasta dishes, omelets, or served as a side dish.