Recipe: Golden Beet and Barley Salad with Rainbow Chard (2024)

FAQs

Do you eat the stems of rainbow chard? ›

Rainbow chard is an assortment of different varieties, with stalks of red, pink, orange, yellow and white. The colors will fade somewhat in the cooking process, but boy are they pretty to look at when uncooked! Chard stems take a little longer to cook than the leaves, but the whole plant is edible and delicious.

The word "beet" keeps cropping up because chard is very closely related to beets, and is a kissing cousin to another nutrition superstar, quinoa. In fact, chard is basically a beet that has been bred to have fat, juicy stems and big leaves instead of channeling most of its energy into big roots.

You can enjoy chard raw like spinach, kale and lettuce. As with spinach and kale, chard is earthy, but its bitterness is less intense than kale's.

The large, firm leaves are mild, sweet, earthy and just slightly bitter; on the whole, it's a bit milder than spinach. The stalks -- which can be white, yellow, red, purple, pink, striped and so on -- resemble flat celery with a sweet taste slightly reminiscent of beets.

All chard is Swiss chard; it's just stalk colors and names that vary! The stalks and leaf veins of Swiss chard vary in color from yellow to pink and deep red to white. Chard with red stalks is called Rhubarb, Red, or Ruby Chard. Chard with multicolored stalks grouped together is known as Rainbow Chard.

You can eat these greens both raw or cooked. However, cooking chards improves not only the nutrient availability, but also the taste. Swiss chard is susceptible to foodborne pathogens, like other leafy greens, so be careful about washing this veggie thoroughly before preparing it.

Beet as an antagonistic plant for chard

Beet also belongs to the amaranth family (Amaranthaceae) and attracts similar pests and diseases. To reduce the risk of disease and pest infestation, they should be grown separately.

While both are high in vitamins A and K, magnesium, and iron, spinach is much higher in calcium — providing 24 percent of your recommended daily intake compared to chard's 10 percent — and in vitamins B, particularly folate (via SF Gate). In fact, spinach has 10 times the amount of folate than chard.

Beet greens have a similar colorful look as swiss chard and can be consumed in much of the same way. They also are very high in iron with a higher iron count than spinach as well as vitamin K, B6, magnesium and potassium. They are also a great source of fiber.

This should be avoided by people prone to kidney stones. It contains oxalates that can decrease the body's absorption of calcium leading to kidney stones.

Can chard be used in a salad? ›

If you love a kale salad, you will love this Swiss chard salad. When dressed with a light, lemony dressing and tossed with garlicky bread crumbs and parmesan, Swiss chard's leaves become soft and buttery. A pinch of crushed red pepper flakes offers a welcomed kick, too.

Swiss chard can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, sautéed or added to soups and casseroles. Here are some tips to incorporate more Swiss chard (leaves and stems) into the daily routine: Add a handful of fresh Swiss chard leaves to an omelet or scrambled eggs.

Rainbow Swiss chard, also known a 5-color Silverbeet and Bright Lights, botanical name Beta vulgaris subsp. cicla var. Flavescens, is a heritage leafy green often referred to as leaf beet.

All that being said, why should you grow chard? Well as it turns out, chard is a superfood and one of the healthiest veggies on planet earth. 100 grams of chard will give you 3 times the amount of vitamin K you need per day.

Raw leaves are a common addition to pre-packaged salads and can also add a big nutritional boost to smoothies. Another fun way to eat raw chard leaves is by using them as a healthy substitute to a tortilla for wraps and tacos. Some people even make their own pesto out of chard!

Dark, leafy green vegetables are among the most nutrient-dense foods. The leaves and stalks of Swiss chard, in particular, provide an abundance of vitamins, minerals, and powerful plant compounds.

Cook the chopped stem first, and then add the leaves once the stem is softened, as in our Sautéed Swiss Chard with Pancetta and Caramelized Shallots. Our Swiss Chard and Kale Gratin uses a similar method to bulk up a cheesy, crunchy gratin (and pack it with plenty of nutrients).

Swiss chard is a nutrient-packed powerhouse that's easy to prepare, and both the leaves and the stalks are edible. The leaves are similar in taste to beet greens and the stems may remind you of bok choy. It is great raw in salads or it can be sautéed or braised to add to soups, casseroles or grain bowls.