Is Green chard gluten free?

Yes, Swiss chard is safe for individuals with celiac disease. It does not contain gluten , making it a nutritious and versatile option for those with gluten sensitivities or celiac disease.

Are Swiss chard stems edible?

Chard stems take a little longer to cook than the leaves, but the whole plant is edible and delicious . It's a little bit sweet in the stems (which have a slight celery-like flavor) and pleasantly bitter in the leaves. Some people prefer to remove the stems from the leaves and cook them separately.

Who should not eat Swiss chard?

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.

What is the difference between green chard and Swiss chard?

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.

When should you not eat Swiss chard?

Kidney stone : Swiss chard contains oxalates that may increase urinary oxalate excretion and predispose some individuals to calcium oxalate stones. As a result, anyone with kidney stones should avoid Swiss chard because oxalates may increase symptoms in certain people.

Is any part of Swiss chard poisonous?

Some worry that Swiss chard stems are poisonous. Is there any truth to this claim? No, the stems are edible and where many different nutrients can be found. However, chard stems do contain oxalates, like other vegetables within the same plant family.

Is Swiss chard a laxative?

Dark leafy greens like kale, collards, Swiss chard, and spinach contain magnesium, a mineral that helps soften stools, making them easier to pass.

Is Swiss chard better for you than spinach?

Spinach have significantly more Vitamins A than chard . Spinach is an excellent source of Vitamin A, Vitamin E, Vitamin K, Vitamin C, Riboflavin, Vitamin B6, Potassium, Magnesium, Calcium, Iron. Spinach is a great source of Thiamin, Niacin, Zinc, Phosphorus.

What does Swiss chard do for your body?

Chard contains 3 times the recommended daily intake of vitamin K and 44 percent of the recommended amount of vitamin A. This vegetable can help to combat cancer, reduce blood pressure, and enhance performance in sports . Swiss chard can be eaten raw or cooked.

Do leafy greens have gluten?

All other raw and fresh vegetables are low carb as well as gluten-free . So people can enjoy vegetables, for example, other dark-green leafy greens, asparagus, cauliflower, broccoli, green beans, squash, tomatoes, carrots, and many others.

Can celiacs eat green lentils?

Lentils are naturally gluten-free. They are recommended for people with celiac disease and other gluten-related disorders . However, like oats, they appear to be at a heightened risk of cross contact with gluten-containing grains. This is due in part to farming practices.

Sautéed Swiss Chard Recipe with Miso Butter (Gluten-Free, Soy-Free) (2024)

This Sautéed Swiss Chard Recipe with Miso Butter – with chickpea miso and ghee – is a crazy good side dish. Just imagine butter melted with umami rich miso paste, and stirred-in the nutty and slightly sweet sautéed swiss chard. It just tastes good – so good that you’ll want to lick the sauce off your fingers, like cake frosting. 🙂

With 5 ingredients, this nutrient-dense Swiss chard recipe is super easy to make. Get ready for an uber-umami whirlwind of deliciousness!

Sautéed Swiss Chard Recipe with Miso Butter (Gluten-Free, Soy-Free) (1)

When Sautéed Swiss Chard Recipe meets David Chang’s Miso Butter

Swiss chard is a vegetable that I came to learn and love after years of living in the states. It’s not a vegetable that I grew up with but I was hooked the moment I took the first bite. Probably because the sautéed chard flavor and texture remind me of spinach and bok choy and any yummy dark leafy greens are always welcome in my household.

Swiss Chard is a very versatile vegetable. Most often it’s braised or sautéed with olive oil and garlic. I absolutely adore the garlicky flavor combo but today, I want to share something truly special. Between you and me, I didn’t expect this Sautéed Swiss Chard Recipe with miso butter will taste this ultra good. It’s so good that it’s simply WRONG!

Sautéed Swiss Chard Recipe with Miso Butter (Gluten-Free, Soy-Free) (2)

When David Chang first introduced miso butter in his Momof*cku cookbook, the Kitchn described it as “a substance which I believe is as close as we can come to what the angels eat in heaven.” David took the inspiration from Sapporo styling of miso ramen where the ramen is finished with a knob of butter. Whoever developed this genius combo really should get all the prizes and trophies. Something so good yet so simple. Pure genius!

Since then miso butter is used widely for many dishes, particularly steamed, roasted, or sautéed vegetables. See where I’m going with this? Ha! It doesn’t take a genie out of the bottle to figure why not give the Sautéed Swiss Chard Recipe and miso butter a try.

Sautéed Swiss Chard Recipe with Miso Butter (Gluten-Free, Soy-Free) (3)

What Is Chickpea Miso

Before I went on further, I want to mention that I used store-bought chickpea miso to make today’s chard recipe. It is a time-saving grace and gluten-free but this recipe is not 100% paleo friendly because Paleo diet excludes legumes. I was debating either not share this recipe (because it’s not paleo) or show you how to make a Paleo friendly miso from scratch but that will likely take more time to make a simple sautéed chard. In the end, convenience won. 🙂

Chickpea miso is made from brown rice and chickpeas and is typically aged for 1 to 3 months. The flavor is stronger than white miso yet lighter than red miso. It’s perfect for people who can’t have or want to avoid soy.

Be that as it may, the same recipe works with regular miso paste as well so if you can have soy (look for organic and non-gmo miso paste) you can cook with my recipe, too!

Sautéed Swiss Chard Recipe with Miso Butter (Gluten-Free, Soy-Free) (4)

Sautéed Swiss Chard Recipe with Miso Butter (Gluten-Free, Soy-Free) (5)

Swiss Chard Nutrition

Swiss chard is high in Vitamins E, K, A, and C. It’s also anti-inflammatory and helps the body manage blood sugar. Chard is also low in calories, making it a weight loss friendly food. More reasons to eat chard!

1 cup of Sautéed Swiss Chard contains: Calories: 35, Protein: 3.3 grams, Carbs: 7 grams, Fiber: 3.7 grams
, Vitamin A: 214% of the Reference Daily Intake (RDI), Vitamin C: 53% of the RDI, Vitamin E: 17% of the RDI, Vitamin K: 716% of the RDI, Calcium: 10% of the RDI, Copper: 14% of the RDI, Magnesium: 38% of the RDI, Manganese: 29% of the RDI, Iron: 22% of the RDI, Potassium: 27% of the RDI. (Source)

Sautéed Swiss Chard Recipe with Miso Butter (Gluten-Free, Soy-Free) (7)

What Does Swiss Chard Taste Like?

Swiss chard leaves are tender. Some people find the leaves slightly bitter and others find them taste similar to spinach and beets.

What DoesSwiss Chard Go Well With?

Chinese Pepper Steak
Chicken Kale Soup (creamy delicious!)
Whole30 Vegan Curry
Scalloped Potato Frittata
Crispy Lemon Chicken Thighs
Roasted Butternut Squash Soup
Cumin Beef Stir-Fry
Instant Pot Butter Chicken
Air Fryer Whole Chicken

Sautéed Swiss Chard Recipe with Miso Butter (Gluten-Free, Soy-Free) (8)

More Healthy Side Dishes

Sauteed Asparagus Recipe with Chickpea Miso Butter
Sauteed whole garlic mushrooms
Oven baked whole sweet potatoes with miso butter
Paleo sauteed lacinato kale recipe
Sheet Pan Roasted Vegetables
Mung Bean Sprouts Recipe
Chinese broccoli with Garlic Sauce
Bok Choy Salad
More Paleo Side Dishes
More Fall weather friendly recipes

This Sautéed Swiss Chard Recipe with miso butter is nutritious and easy to make, and the flavor plays nicely with a variety of dishes. The added miso butter really elevates this humble dish and makes it extra special. Even if this is your first time trying sautéed chard, let me hold your hand walk you through the process with ease. This dish absolutely earned a spot on our dinner table and should have a place on your dinner table, too!

Sautéed Swiss Chard Recipe with Miso Butter (Gluten-Free, Soy-Free) (9)

5 from 16 votes

Sauteed Swiss Chard Recipe with Miso Butter (gluten-free, soy-free)

Prep Time: 5 minutes mins

Cook Time: 10 minutes mins

Total Time: 15 minutes mins

Ingredients

▢ 1 large bunch Swiss chard, about 12 whole leaves and stems (Red, Green, Yellow, or Rainbow color)
▢ 1 tbsp chickpea miso paste, alt. regular miso paste
▢ 2 tbsp ghee
▢ 1 tbsp coconut aminos
▢ ⅛ cup whole walnuts, raw
▢ ⅛ cup whole or sliced almonds, raw

Instructions

Dice the chard stems to 1-inch pieces and the chard leaves to 1.5 to 2-inch pieces. Rinse well and set aside to drain.
In a large skillet, add miso and ghee. Use a wooden spoon to stir and warm up the miso and the ghee over medium-heat until the miso is slightly browned and the ghee is melted, about 2 minutes. Try to break the miso paste to smaller bits. It might cling onto your spoon a few times.
Add chard stems, leaves, and coconut aminos. Saute over medium-high heat for about 3 minutes. Stir-frequently.
The chard should be just tender but not mushy. Off heat, scoop out the chard and place it over a large serving plate and cover to keep warm. Leave the liquid in the skillet.
To make a sauce, turn high heat to reduce the liquid left behind. Stir often with a wooden spoon until the sauce turns thicker, about 3-4 minutes.
Roughly break the walnuts with your hands and add them to the sauce with almonds. Stir to coat the sauce over.
Pour the sauce and the nuts over chard. Serve warm.

Notes

Miso Butter recipe adapted from Momof*cku.

Nutrition

Serving: 1serving, Calories: 155kcal, Carbohydrates: 9g, Protein: 5g, Fat: 13g, Saturated Fat: 5g, Cholesterol: 19mg, Sodium: 533mg, Potassium: 602mg, Fiber: 3g, Sugar: 2g, Vitamin A: 8807IU, Vitamin C: 43mg, Calcium: 89mg, Iron: 3mg

Course: Side Dish

Cuisine: American

Keyword: Chard recipe, Sauteed Swiss Chard, Sauteed Swiss Chard Recipe, Swiss Chard Recipe

DID YOU MAKE THIS RECIPE?Tag @iheartumami.ny on Instagram and hashtag it #iheartumami.