Chard Salad
A refreshing salad of Swiss chard, cherry tomatoes and red onion.
Servings: 4 servings
Ingredients
- 1 bunch (160 g / 6 oz) young Swiss chard
- ¼ cup (35 g) toasted pine nuts or sunflower seeds
- 1 cup (150 g) cherry tomatoes halved
- 1 small red onion or shallot sliced
- 2 tablespoons (30 ml) extra-virgin olive oil
- 3 tablespoons (45 ml) lemon juice
- ½ teaspoon lemon zest finely grated
- 1 clove garlic minced
- 1 tablespoon maple syrup or agave nectar
- 1 pinch salt and pepper or to taste
Instructions
- Wash the Swiss chard thoroughly and remove the stems (they can be kept for another use). Stack the leaves and then roll them into a cigar shape and slice into ribbons around ¼ inch thick.
- Toast the pine nuts (or sunflower seeds) in a frying pan or saucepan on medium-high heat. Once the pan is hot, watch closely as the pine nuts can burn quickly. Toast for one or two minutes until browned to taste.
- Add the chopped chard, halved cherry tomatoes, sliced red onions, and toasted pine nuts or seeds to a salad bowl.
- Make the dressing: In a cup or small bowl, whisk together the extra-virgin olive oil, lemon juice, lemon zest, garlic, maple syrup or agave nectar, salt, and pepper.
- Drizzle the dressing over the salad ingredients and toss gently to combine, ensuring all the leaves are coated.
Notes
How much chard is a bunch?
One bunch of young Swiss chard equals about 20 stems or 6 ounces, which again made about 4 cups of chopped chard.
Nutrition
Serving: 1serving | Calories: 161kcal | Carbohydrates: 11g | Protein: 3g | Fat: 13g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 7g | Sodium: 175mg | Potassium: 457mg | Fiber: 2g | Sugar: 6g | Vitamin A: 4773IU | Vitamin C: 37mg | Calcium: 54mg | Iron: 2mg
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