Pickled Chard
Beta vulgaris subsp. ciclaClinical Encyclopedia
Pickled Chard provides 50 kcal, 1.5g of protein, 11g of carbohydrates, and 3g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Pickled chard is a preserved form of Swiss chard, rich in vitamins and minerals, particularly Vitamin K and magnesium. It offers a tangy flavor and is often used as a condiment or side dish.
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 chilled as a side dish or condiment. Can be added to salads or sandwiches for an extra tangy flavor.
Smart Selection & Storage
Choose jars that are tightly sealed and check for any signs of spoilage or leakage.
Store pickled chard in the refrigerator and consume within a few months for best quality.
Myths vs Realities
Healthy Recipes
Pickled Chard Salad with Quinoa and Avocado
A vibrant salad combining the tangy flavor of pickled chard with nutritious quinoa and creamy avocado, perfect for a light lunch.
- 1 cup cooked quinoa
- 1/2 cup pickled chard, chopped
- 1 ripe avocado, diced
- 1/4 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the cooked quinoa, pickled chard, avocado, and cherry tomatoes.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Pickled Chard and Chickpea Wraps
These wraps are filled with protein-rich chickpeas and tangy pickled chard, making them a satisfying and healthy meal option.
- 4 whole grain tortillas
- 1 cup canned chickpeas, rinsed and drained
- 1/2 cup pickled chard, chopped
- 1/4 cup hummus
- 1/2 cucumber, sliced
- 1/4 cup shredded carrots
- 1. Spread hummus evenly over each tortilla.
- 2. Layer chickpeas, pickled chard, cucumber slices, and shredded carrots on top.
- 3. Roll the tortillas tightly, slice in half, and enjoy.
Pickled Chard and Feta Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of pickled chard, feta cheese, and brown rice for a nutritious dinner.
- 4 bell peppers, halved and seeded
- 1 cup cooked brown rice
- 1/2 cup pickled chard, chopped
- 1/2 cup feta cheese, crumbled
- 1/4 cup diced onions
- 1 tablespoon olive oil
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix together the cooked rice, pickled chard, feta, onions, and olive oil.
- 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until the peppers are tender.
Pickled Chard and Lentil Soup
A hearty and comforting soup that combines earthy lentils with the zesty flavor of pickled chard, perfect for a chilly day.
- 1 cup lentils, rinsed
- 1/2 cup pickled chard, chopped
- 1 onion, diced
- 2 carrots, diced
- 4 cups vegetable broth
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large pot, heat olive oil over medium heat and sauté onions and carrots until softened.
- 2. Add lentils and vegetable broth, bring to a boil, then reduce heat and simmer for 25 minutes.
- 3. Stir in the pickled chard, season with salt and pepper, and cook for an additional 5 minutes before serving.
Pickled Chard and Egg Breakfast Bowl
A nutritious breakfast bowl featuring pickled chard, poached eggs, and whole grains for a balanced start to your day.
- 1 cup cooked farro or brown rice
- 1/2 cup pickled chard, chopped
- 2 eggs
- 1 tablespoon olive oil
- Salt and pepper to taste
- Fresh herbs for garnish
- 1. In a skillet, heat olive oil and sauté the pickled chard until warmed through.
- 2. Meanwhile, poach the eggs in simmering water until desired doneness.
- 3. In a bowl, layer the farro or rice, topped with pickled chard and poached eggs, and garnish with herbs.
Pickled Chard and Sweet Potato Hash
A delicious hash that combines roasted sweet potatoes with pickled chard for a flavorful and nutritious brunch option.
- 2 medium sweet potatoes, diced
- 1/2 cup pickled chard, chopped
- 1 onion, diced
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
- 1. Preheat the oven to 400°F (200°C) and toss sweet potatoes with olive oil, salt, and pepper.
- 2. Spread on a baking sheet and roast for 25-30 minutes until tender.
- 3. In a skillet, sauté onions until translucent, then add roasted sweet potatoes and pickled chard, cooking for an additional 5 minutes. Garnish with parsley before serving.
Pickled Chard and Tofu Stir-Fry
A quick and easy stir-fry featuring pickled chard and tofu, packed with flavor and nutrients for a healthy dinner.
- 1 block firm tofu, cubed
- 1 cup pickled chard, chopped
- 1 bell pepper, sliced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon ginger, grated
- 1. In a skillet, heat sesame oil and sauté tofu until golden brown.
- 2. Add bell pepper and ginger, cooking for 3-4 minutes.
- 3. Stir in pickled chard and soy sauce, cooking until heated through, then serve over rice or noodles.
Pickled Chard and Apple Slaw
A refreshing slaw that combines the crunch of apples with the tangy flavor of pickled chard, perfect as a side dish.
- 2 cups shredded cabbage
- 1/2 cup pickled chard, chopped
- 1 apple, julienned
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a large bowl, combine shredded cabbage, pickled chard, and apple.
- 2. In a small bowl, whisk together apple cider vinegar, honey, salt, and pepper.
- 3. Pour the dressing over the slaw, toss well, and let sit for 10 minutes before serving.
Pickled Chard and Cauliflower Rice Bowl
A low-carb bowl featuring cauliflower rice, pickled chard, and your choice of protein for a healthy, filling meal.
- 2 cups cauliflower rice
- 1/2 cup pickled chard, chopped
- 1 cup cooked chicken or chickpeas
- 1 tablespoon olive oil
- Salt and pepper to taste
- Lemon wedges for serving
- 1. In a skillet, heat olive oil and sauté cauliflower rice for 5-7 minutes until tender.
- 2. Add pickled chard and cooked protein, stirring until heated through.
- 3. Season with salt and pepper, and serve with lemon wedges.
Pickled Chard and Smoked Salmon Toast
A delicious open-faced toast topped with creamy avocado, pickled chard, and smoked salmon for a nutritious snack or light meal.
- 4 slices whole grain bread
- 1 avocado, mashed
- 1/2 cup pickled chard, chopped
- 4 ounces smoked salmon
- 1 tablespoon capers
- Fresh dill for garnish
- 1. Toast the slices of bread until golden brown.
- 2. Spread mashed avocado on each slice, then top with pickled chard and smoked salmon.
- 3. Garnish with capers and fresh dill before serving.
Frequently Asked Questions (FAQ)
What are the health benefits of pickled chard?
Pickled chard is rich in vitamins and minerals, particularly Vitamin K, which is essential for bone health and blood clotting.
How long does pickled chard last?
When stored properly in the refrigerator, pickled chard can last for several months.
Can I make pickled chard at home?
Yes, pickled chard can be easily made at home using vinegar, salt, and spices.
Is pickled chard low in calories?
Yes, pickled chard is low in calories, making it a healthy addition to meals.
What dishes can I use pickled chard in?
Pickled chard can be used in salads, sandwiches, or as a side dish with various meals.
Does pickled chard contain probiotics?
If fermented, pickled chard may contain beneficial probiotics that support gut health.
Is pickled chard gluten-free?
Yes, pickled chard is naturally gluten-free.
Can I eat pickled chard if I have high blood pressure?
It's advisable to consume pickled chard in moderation due to its high sodium content.