Steamed Chard
Beta vulgaris subsp. ciclaClinical Encyclopedia
Steamed Chard provides 19 kcal, 1.8g of protein, 3.7g of carbohydrates, and 1.6g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Steamed chard is a nutrient-dense leafy green vegetable known for its vibrant colors and high levels of vitamins and minerals. It is particularly rich in vitamin K, which is essential for blood clotting and bone health.
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 to retain its nutrients, chard can be seasoned with olive oil, lemon, and garlic for enhanced flavor.
Smart Selection & Storage
Choose chard with vibrant, crisp leaves and avoid any that are wilted or yellowing.
Store in the refrigerator wrapped in a damp paper towel to maintain freshness.
Myths vs Realities
Healthy Recipes
Lemon Garlic Steamed Chard Salad
A refreshing salad featuring steamed chard tossed with a zesty lemon garlic dressing, perfect for a light lunch or side dish.
- 2 cups steamed chard
- 1 tablespoon olive oil
- 1 clove garlic, minced
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Steam the chard until tender, about 5 minutes, then chop into bite-sized pieces.
- 2. In a small bowl, whisk together olive oil, minced garlic, lemon juice, salt, and pepper.
- 3. Toss the steamed chard with the dressing and serve chilled or at room temperature.
Steamed Chard and Quinoa Bowl
A nourishing bowl of quinoa topped with steamed chard, cherry tomatoes, and a sprinkle of feta cheese for a satisfying meal.
- 1 cup cooked quinoa
- 1 cup steamed chard
- 1/2 cup cherry tomatoes, halved
- 1/4 cup feta cheese, crumbled
- 1 tablespoon balsamic vinegar
- 1. Prepare quinoa according to package instructions.
- 2. Steam chard until wilted, about 5 minutes.
- 3. In a bowl, combine quinoa, steamed chard, cherry tomatoes, and feta. Drizzle with balsamic vinegar and serve.
Chard and Chickpea Stir-Fry
A quick and nutritious stir-fry featuring steamed chard and chickpeas, seasoned with spices for a flavorful dish.
- 2 cups steamed chard
- 1 can chickpeas, drained and rinsed
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 tablespoon olive oil
- 1. In a skillet, heat olive oil over medium heat and add chickpeas, cumin, and paprika.
- 2. Cook for 5 minutes until chickpeas are slightly crispy.
- 3. Add steamed chard and stir until heated through. Serve warm.
Steamed Chard and Mushroom Risotto
A creamy risotto made with arborio rice, steamed chard, and sautéed mushrooms, offering a rich yet healthy comfort food option.
- 1 cup arborio rice
- 4 cups vegetable broth
- 1 cup steamed chard
- 1 cup mushrooms, sliced
- 1/2 onion, diced
- 1 tablespoon olive oil
- 1. In a pot, heat olive oil and sauté onions until translucent.
- 2. Add mushrooms and cook until soft, then stir in arborio rice.
- 3. Gradually add vegetable broth, stirring frequently until rice is creamy. Fold in steamed chard before serving.
Chard and Avocado Wrap
A healthy wrap filled with steamed chard, creamy avocado, and fresh veggies, perfect for a nutritious on-the-go meal.
- 1 large whole grain tortilla
- 1 cup steamed chard
- 1/2 avocado, sliced
- 1/2 cucumber, sliced
- 1/4 cup shredded carrots
- 1. Lay the tortilla flat and layer with steamed chard, avocado, cucumber, and carrots.
- 2. Roll the tortilla tightly and slice in half.
- 3. Serve immediately or wrap in foil for a portable meal.
Steamed Chard and Sweet Potato Mash
A vibrant and nutritious mash combining steamed chard and sweet potatoes, perfect as a side dish or a healthy base.
- 1 large sweet potato, peeled and cubed
- 2 cups steamed chard
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Boil sweet potato cubes until tender, about 15 minutes, then drain.
- 2. In a bowl, mash the sweet potatoes and mix in steamed chard and olive oil.
- 3. Season with salt and pepper, and serve warm.
Chard and Egg Breakfast Bowl
A protein-packed breakfast bowl featuring steamed chard, poached eggs, and a sprinkle of chili flakes for a kick.
- 2 cups steamed chard
- 2 eggs
- 1 tablespoon olive oil
- Chili flakes to taste
- Salt and pepper to taste
- 1. Poach the eggs in simmering water until desired doneness.
- 2. In a bowl, layer steamed chard and top with poached eggs.
- 3. Drizzle with olive oil, sprinkle with chili flakes, salt, and pepper before serving.
Steamed Chard and Lentil Soup
A hearty soup made with lentils, steamed chard, and spices, perfect for a warming meal any time of the year.
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 2 cups steamed chard
- 1 carrot, diced
- 1 onion, diced
- 1 teaspoon thyme
- 1. In a pot, combine lentils, broth, carrot, onion, and thyme. Bring to a boil.
- 2. Reduce heat and simmer until lentils are tender, about 20 minutes.
- 3. Stir in steamed chard and heat through before serving.
Chard and Cauliflower Gratin
A healthy twist on gratin using steamed chard and cauliflower, baked with a light cheese sauce for a comforting dish.
- 2 cups steamed chard
- 2 cups cauliflower florets
- 1 cup low-fat milk
- 1/2 cup shredded cheese
- 1 tablespoon flour
- 1. Preheat the oven to 375°F (190°C).
- 2. In a saucepan, whisk together milk and flour over medium heat until thickened.
- 3. In a baking dish, layer steamed chard and cauliflower, pour the sauce over, and top with cheese. Bake for 25 minutes.
Steamed Chard and Brown Rice Casserole
A wholesome casserole combining brown rice, steamed chard, and spices, baked to perfection for a filling meal.
- 1 cup cooked brown rice
- 2 cups steamed chard
- 1/2 cup diced tomatoes
- 1 teaspoon oregano
- 1 tablespoon olive oil
- 1. Preheat the oven to 350°F (175°C).
- 2. In a bowl, mix cooked brown rice, steamed chard, diced tomatoes, oregano, and olive oil.
- 3. Transfer to a baking dish and bake for 20 minutes until heated through.
Frequently Asked Questions (FAQ)
What are the health benefits of steamed chard?
Steamed chard is rich in vitamins A, C, and K, and provides antioxidants that support overall health.
How should I store steamed chard?
Store steamed chard in an airtight container in the refrigerator for up to 3 days.
Can I eat chard raw?
Yes, raw chard can be added to salads, but steaming enhances its digestibility and nutrient absorption.
Is steamed chard low in calories?
Yes, steamed chard is low in calories, making it an excellent choice for weight management.
How does steaming affect the nutrients in chard?
Steaming helps retain most nutrients compared to boiling, which can leach vitamins into the water.
What is the best way to prepare chard?
Steaming is recommended, but sautéing with garlic and olive oil is also a delicious option.
Can I freeze steamed chard?
Yes, you can freeze steamed chard; just ensure it is cooled and stored in a freezer-safe container.
What dishes can I make with steamed chard?
Steamed chard can be used in salads, pasta dishes, or as a side dish with proteins.