Nourishing Sautéed Swiss Chard with Garlic and Onion
When I want a quick, healthy side that’s full of flavor, I turn to this Sautéed Swiss Chard with Garlic and Onion. It’s a Mediterranean classic — simple, nourishing, and ready in under 15 minutes.
Equipment
- 1 cooking pan
Ingredients
- 1 large bunch of Swiss chard (about 500 g / 1 lb)
- 2 Tbsp extra virgin olive oil
- 1 small onion, thinly sliced
- 2 garlic cloves, sliced
- Salt and black pepper, to taste
- A squeeze of fresh lemon juice (optional)
Instructions
- Prepare the Swiss chard: Wash the leaves thoroughly to remove any grit. Trim the ends, then separate the stems from the leaves. Chop the stems into small pieces and roughly chop the leaves.
- Sauté the aromatics: Heat olive oil in a large skillet over medium heat. Add the onion and cook for 3–4 minutes until soft and translucent. Stir in the garlic and cook for another 30 seconds until fragrant.
- Cook the stems: Add the chopped chard stems and sauté for 3–4 minutes, until slightly tender.
- Add the leaves: Add the chard leaves, season with salt and pepper, and cook for 3–5 minutes until the leaves are wilted and tender.
- Finish and serve: Drizzle with a little extra olive oil or a squeeze of lemon juice. Serve warm as a side dish, or spoon it over rice, quinoa, or toast for a light and healthy meal.
Notes
🌱 Nutrition Notes
- This dish is vegan, gluten-free, and whole-food based.
- Rich in vitamins A, C, and K, plus iron and magnesium.
- Olive oil adds healthy monounsaturated fats that support heart and skin health.
- Naturally low in calories and carbohydrates but high in fiber and antioxidants.
- Values are approximate and can vary based on Swiss chard size, variety, and cooking method.
Nutrition
Serving: 1servingCalories: 95kcalCarbohydrates: 6gProtein: 2.5gFat: 7.5gSaturated Fat: 1gPotassium: 500mgFiber: 2.5gSugar: 2gVitamin C: 27mgCalcium: 105mgIron: 2mg
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