Dehydrated Chard
Beta vulgaris subsp. ciclaClinical Encyclopedia
Dehydrated Chard provides 100 kcal, 3.3g of protein, 19g of carbohydrates, and 6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Dehydrated chard is a nutrient-dense leafy green vegetable that retains most of its vitamins and minerals after the dehydration process. It is an excellent source of dietary fiber and antioxidants.
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
Rehydrate in warm water for 15-20 minutes before use in soups, stews, or salads. Can also be blended into smoothies.
Smart Selection & Storage
Choose dehydrated chard that is bright in color and free from any signs of moisture or clumping.
Keep in an airtight container in a cool, dark place to extend shelf life.
Myths vs Realities
Healthy Recipes
Dehydrated Chard and Quinoa Salad
A refreshing and nutritious salad combining the earthy flavors of dehydrated chard with protein-packed quinoa and vibrant vegetables.
- 1 cup cooked quinoa
- 1/2 cup dehydrated chard
- 1/2 cup cherry tomatoes, halved
- 1/4 cup diced cucumber
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Rehydrate the dehydrated chard in warm water for 15 minutes, then drain and chop.
- 2. In a large bowl, combine the cooked quinoa, rehydrated chard, cherry tomatoes, and cucumber.
- 3. Drizzle with olive oil and lemon juice, season with salt and pepper, and toss to combine.
Dehydrated Chard Smoothie Bowl
A vibrant smoothie bowl packed with nutrients, featuring a blend of fruits and rehydrated chard for an extra health boost.
- 1 banana
- 1/2 cup frozen berries
- 1/2 cup almond milk
- 1/4 cup dehydrated chard
- Toppings: sliced fruits, nuts, and seeds
- 1. Rehydrate the dehydrated chard in water for 10 minutes and drain.
- 2. In a blender, combine banana, frozen berries, almond milk, and rehydrated chard, and blend until smooth.
- 3. Pour into a bowl and top with your choice of sliced fruits, nuts, and seeds.
Dehydrated Chard and Chickpea Stew
A hearty stew that combines the nutritional benefits of chickpeas and dehydrated chard, perfect for a filling meal.
- 1 can chickpeas, drained
- 1 cup vegetable broth
- 1/2 cup dehydrated chard
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a pot, sauté onion and garlic until translucent.
- 2. Add the vegetable broth, chickpeas, rehydrated chard, cumin, salt, and pepper, and simmer for 20 minutes.
- 3. Serve hot, garnished with fresh herbs if desired.
Dehydrated Chard and Sweet Potato Fritters
Crispy fritters made with sweet potatoes and dehydrated chard, perfect as a snack or appetizer.
- 1 large sweet potato, grated
- 1/2 cup rehydrated chard
- 1/4 cup chickpea flour
- 1 egg
- Salt and pepper to taste
- Olive oil for frying
- 1. Rehydrate the dehydrated chard and chop finely.
- 2. In a bowl, mix grated sweet potato, rehydrated chard, chickpea flour, egg, salt, and pepper.
- 3. Heat olive oil in a pan, form the mixture into patties, and fry until golden brown on both sides.
Dehydrated Chard Pesto Pasta
A unique twist on traditional pesto, using dehydrated chard for a nutrient-rich sauce that pairs beautifully with whole grain pasta.
- 2 cups cooked whole grain pasta
- 1/2 cup dehydrated chard
- 1/4 cup walnuts
- 1/4 cup olive oil
- 1 garlic clove
- Salt and pepper to taste
- 1. Rehydrate the dehydrated chard and drain.
- 2. In a blender, combine rehydrated chard, walnuts, olive oil, garlic, salt, and pepper, and blend until smooth.
- 3. Toss the cooked pasta with the chard pesto and serve warm.
Dehydrated Chard and Lentil Tacos
Flavorful tacos filled with spiced lentils and rehydrated chard, served in corn tortillas for a healthy meal.
- 1 cup cooked lentils
- 1/2 cup dehydrated chard
- 1 teaspoon chili powder
- 1 teaspoon cumin
- Corn tortillas
- Toppings: avocado, salsa
- 1. Rehydrate the dehydrated chard and chop.
- 2. In a skillet, combine cooked lentils, rehydrated chard, chili powder, and cumin, and cook until heated through.
- 3. Serve the mixture in corn tortillas and top with avocado and salsa.
Dehydrated Chard and Egg Breakfast Scramble
A protein-packed breakfast scramble featuring eggs, rehydrated chard, and spices for a healthy start to your day.
- 2 eggs
- 1/4 cup dehydrated chard
- 1/4 cup diced bell pepper
- Salt and pepper to taste
- Olive oil for cooking
- 1. Rehydrate the dehydrated chard and chop finely.
- 2. In a skillet, heat olive oil and sauté bell pepper until soft.
- 3. Add the rehydrated chard and beaten eggs, season with salt and pepper, and scramble until cooked.
Dehydrated Chard Energy Bars
Nutritious energy bars made with oats, nuts, and dehydrated chard, perfect for a healthy snack on the go.
- 1 cup rolled oats
- 1/2 cup mixed nuts
- 1/4 cup honey
- 1/4 cup peanut butter
- 1/4 cup dehydrated chard
- 1/4 cup dried fruit
- 1. Rehydrate the dehydrated chard and chop finely.
- 2. In a bowl, mix rolled oats, chopped nuts, honey, peanut butter, rehydrated chard, and dried fruit until well combined.
- 3. Press the mixture into a lined baking dish, refrigerate until firm, and cut into bars.
Dehydrated Chard and Brown Rice Casserole
A comforting casserole featuring brown rice, rehydrated chard, and a blend of spices, baked to perfection.
- 1 cup cooked brown rice
- 1/2 cup dehydrated chard
- 1 cup vegetable broth
- 1/2 onion, chopped
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1. Preheat the oven to 350°F (175°C).
- 2. Rehydrate the dehydrated chard and chop.
- 3. In a baking dish, combine cooked brown rice, rehydrated chard, vegetable broth, onion, garlic powder, salt, and pepper, and mix well.
- 4. Bake for 25-30 minutes until heated through and slightly crispy on top.
Dehydrated Chard and Cauliflower Rice Stir-Fry
A quick and healthy stir-fry using cauliflower rice and rehydrated chard, perfect for a light meal.
- 2 cups cauliflower rice
- 1/2 cup dehydrated chard
- 1/2 cup mixed vegetables (carrots, peas)
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1. Rehydrate the dehydrated chard and chop.
- 2. In a skillet, heat sesame oil and add cauliflower rice and mixed vegetables, cooking until tender.
- 3. Stir in rehydrated chard and soy sauce, cooking for an additional 2-3 minutes before serving.
Frequently Asked Questions (FAQ)
How do I store dehydrated chard?
Store in a cool, dry place in an airtight container to maintain freshness.
Can I use dehydrated chard in cooking?
Yes, it can be rehydrated and used in various dishes like soups, stews, and casseroles.
Is dehydrated chard as nutritious as fresh chard?
Yes, it retains most of its nutrients, although some vitamins may decrease slightly during the drying process.
How long does dehydrated chard last?
When stored properly, it can last for 1-2 years.
Can I eat dehydrated chard raw?
It's best to rehydrate it before consumption, but small amounts can be added to salads.
What are the health benefits of dehydrated chard?
It is high in vitamins, minerals, and antioxidants, promoting overall health and wellness.
How much dehydrated chard should I consume?
A serving size of about 1/4 cup rehydrated is recommended.
Is dehydrated chard gluten-free?
Yes, dehydrated chard is naturally gluten-free.