Hi hi, how are you doing? What about sharing together this deliciously sweet plate of easy vegan swiss chard salad with leeks? You might have tasted the bitter taste of swiss chard, and you've ever since avoided them…
Swiss chard is one of the most nutrient-dense vegetables out there, (did you know that they're growing it in the Space?) unfortunately, it's not something you'd appreciate raw and somehow even cooked it still has some bitter taste.
To counteract this, I created this recipe including the leeks. The white part of leeks are much sweeter and quick to cook than the green leaves, that's why I opted them for this quick and easy vegan swiss chard recipe.
Check on this chickpea stew to see how you can use the leeks-green leaves.
I find that leeks give this dish a creamy aspect which makes it very delicious.
Both swiss chard and leeks come with a lot of health benefits, Swiss chard being more privileged by the mother nature.
Swiss chard nutrition
There are several varieties of swiss chard, the commonly found here in France is the green with white stems.
Swiss chard is a powerhouse of minerals. It's very high in Vitamin K, A, C, E, B1, B2, B3, B6, and Choline.
An excellent minerals source of Magnesium, Manganese, Copper, Iron, and Potassium, among others.
You'll get some good amounts of proteins, dietary fiber, and both Omega 3 and 6 fatty acids.
Health benefits of swiss chard
Belonging to the same family as spinach, beetroot, and quinoa, it's comprehensive then, that swiss chard must hold a lot of health improving properties…
Swiss chards have a high number of phytonutrients that are anti-inflammatory and antioxidants.
Thus, swiss chard has been studied to have anti-cancer properties, it has shown to prevent tumor growth.
It supports your heart, with minerals like Magnesium, Potassium, Copper, Iron, and Calcium, for example, which work together to help in red blood cell formation, blood vessel constriction and help control blood pressure levels.
Swiss chard helps in regulating blood sugar in your body due to the presence of Vitamin B(s) that are helpful in processing sugars and other carbohydrates.
Additionally, swiss chard has a low Glycemic Index.
The presence of antioxidants like Lutein and Zeaxanthin will protect your eyes from Eye Macular Degeneration, from glaucoma, night blindness, and cataracts.
High Vitamin K and Calcium makes swiss chard a good source of food that can help you maintain a healthy bone mineral density.
How to cook swiss chard
In this easy vegan swiss chard recipe with leeks, I cooked the chards for about 7 mins, because my daughter of 6yrs was my guest…so they're a bit cooked.
I first cooked the leeks for about 11 minutes, since they take a bit to time to cook, then I added some swiss chard and let them sautee in the leeks for 4 minutes before adding the last batch, cooked covered for 3 more minutes before putting off the heat.
You can add all chopped swiss chard at once in your saucepan.
Please see the recipe.
Nevertheless, avoid too much high heat and boiling as you'll lose a lot of valuable nutrients like Vit. C
If you want crunchy texture, then five minutes are large enough to cook swiss chard, and especially if they are thinly chopped.
How to use swiss chard
They're best with bread, stuff a piece of bread with some of the swiss chard and leeks just as you'd prepare a sandwich.
You can, however, enjoy them with rice, millet, potatoes, buckwheat or make a tart.
I enjoyed mine with some homemade coconut cookie-bread while my kids loved them with millet.
My daughter was surprised to know that she ate swiss chard, because before she always found them bitter…
That's to say how this easy vegan swiss chard recipe with leeks is deliciously good for kids as well.
That's it, you'll enjoy this recipe because it's sweet and has a lot to give you.
My love to you, Githu.
Easy Vegan Swiss Chard recipe with Leeks.
Ingredients
- 2 cloves garlic
- piece ginger
- 1 medium onion
- 2 tablespoon extra virgin olive oil
- 2 large & big leeks (use only the white part)
- 10 big swiss chard leaves (only)
- pinch salt
- pepper
- 1 tablespoon sesame (optional)
Instructions
- Clean your veggies, and cut off the green leaves of each. Save the green leeks, as well as the whites of swiss chard for another recipe.Dice the onion, ginger, and garlic and bring them in a large saucepanTurn on the heat at medium and let them heat for a minute before adding 1 tablespoon olive oil.Stir together, cover and let them cook for about 6 mins.During this time, chop your leeks(white). In small sizes will be much better for your kids and also will cook fast.Once you have finished with the leeks, bring them in the saucepan, stir well and cover, bring the heat at medium-high, cook them for 11 minutes while you...Chop the swiss chard into thin slices. Add SOME of the swiss chard in the saucepan, stir and add some salt. Cover and let them sautee for 4 minutes as you keep in stirring now and then.Add the last part of swiss chard, fold everything together and let them cook for 3 mins.Turn of the heat.Add pepper, roasted/raw sesame if you have some in your pantry.Cover this swiss chard and leek side dish to let it cool.Serve with anything from rice, millet, buckwheat, potatoes, on a piece of bread, etc...Bon appetit and please leave a comment. Thank you
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