Dark, leafy green vegetables are among the most nutrient-dense foods, and let’s face it, we could all benefit from eating more of them. Some say kale is the “king of greens”, but Swiss chard is as equally impressive in its wide array of nutritional benefits.
Swiss chard is a leafy green belonging to the goosefoot family, which also includes two of my other favorites, beets and spinach. The word “chard” comes from the Latin word “cardus”, meaning thistle. Grown worldwide, it’s favored for its ability to grow in poor soils, needing only minimal water and light.
Swiss chard is native to the Mediterranean and has several varieties. With bright with jewel-toned stalks and veins that make this vegetable even more pleasing to the eye. Both leaves and stalks provide an abundance of vitamins, minerals and powerful plant compounds.
One cup of cooked chard has just 35 calories, over 3 grams of protein, almost 4 grams of fiber a high amounts of vitamin A, C, E and K. Swiss chard is a good source of calcium, magnesium, copper, zinc, sodium, and phosphorus.
In addition to chard, I added green beans to this nutrient rich winter salad. Like chard, green beans (I prefer French green beans) are also a rich source of vitamins A, C, and K, and of folic acid and fiber. And paired together this seasonal salads is not only healthful, but tasty. The bright vivid greens and al dente beans pair well together in this hearty seasonal favorite of mine.
Revamp your grandmother’s old Thanksgiving green bean dish this holiday season with this fresh, tangy, stunning side salad great for small or large groups.
Chard And Green Bean Salad With Mustard Seeds
- For the Salad:
- 2 cups French green beans, trimmed
- 1 1/3 cups fresh (or frozen) green peas
- 1 1/4 cups snow peas, trimmed
- 3 cups chard, stems removed, leaves torn
- For the Dressing:
- 3 tablespoons Extra Virgin olive oil
- 2 teaspoons coriander seeds
- 1 teaspoon mustard seeds
- 1 garlic clove, minced
- 1/4 cup red onion, finely chopped
- 1 teaspoon red chili pepper, seeded and minced
- 1/2 teaspoon lemon zest
- 1 tablespoon fresh lemon juice
- 1/4 teaspoon salt
- pepper, to taste
- fresh oregano sprigs, for garnish
- Step 1 For the Vegetables: In a medium saucepan add the green beans and cover with cold water. Place ver high heat and bring to a boil. Blanch the beans for 1 -2 minutes till tender and bright green in color. Drain and rinse under cold water to stop the cooking process. Pat dry and place in a large mixing bowl and set aside.
- Step 2 Using the method above, blanch the peas for 1 minute. Drain, rinse, dry and add to the green beans. Now blanch the snow peas. Drain, rinse, dry and add to the other cooked vegetables. Add the chard leaves to the bowl and set aside.
- Step 3 For the Dressing: In a small saucepan add the olive oil, coriander seeds, mustard seeds and garlic and place over a low flame. Cook for 1 minute until fragrant. Allow mixture to cool slightly. Add the red onion, red chili pepper, lemon zest, salt and pepper to taste. Mix well, taste and adjust the seasoning as needed. Pour the dressing over the salad and gently toss. Place in a large serving bowl, garnish with sprigs of oregano and serve immediately.
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