Swiss Chard Salad with Lemon-Garlic Vinaigrette
Description:
Swiss chard is a highly nutritious leafy green that makes a beautiful and earthy base for salads. This salad combines raw Swiss chard with a zesty lemon-garlic vinaigrette, crunchy nuts, sweet dried fruit, and sharp cheese to create a refreshing and satisfying dish. It’s perfect as a side or a light main dish.
Ingredients (Serves 4)
For the Salad:
1 bunch Swiss chard (rainbow or green), stems removed, leaves thinly sliced
1/4 cup walnuts or almonds, toasted and chopped
1/4 cup dried cranberries or raisins
1/4 cup crumbled feta or shaved Parmesan
1 small apple or pear, thinly sliced (optional)
For the Lemon-Garlic Vinaigrette:
3 tablespoons extra virgin olive oil
1 tablespoon fresh lemon juice (or apple cider vinegar)
1 teaspoon Dijon mustard
1 clove garlic, finely minced or grated
Salt and pepper, to taste
Instructions:
Prepare the Swiss Chard:
Rinse and dry the chard thoroughly. Remove tough stems and slice the leaves into thin ribbons. Place in a large salad bowl.
Make the Vinaigrette:
In a small bowl or jar, whisk together olive oil, lemon juice, mustard, and minced garlic. Season with salt and pepper to taste.
Massage the Greens:
Pour a small amount of the dressing over the chard and gently massage the leaves with your hands for 1–2 minutes to soften them.
Assemble the Salad:
Add the chopped nuts, dried fruit, sliced apple/pear (if using), and cheese to the chard. Drizzle with remaining vinaigrette and toss well.
Serve:
Taste and adjust seasoning. Serve immediately, or chill for 15 minutes for a more marinated flavor.
Time Required:
Prep Time: 15 minutes
Total Time: 15–20 minutes
Nutritional Information (Per Serving, Approximate):
Calories: 220
Protein: 5g
Fat: 17g
Saturated Fat: 3
Carbohydrates: 14g
Fiber: 4g
Sugars: 7g
Sodium: 200mg
Vitamin A: 120% DV
Vitamin C: 50% DV
Calcium: 15% DV
Iron: 10% DV
(Values may vary based on ingredients used.)
Common Questions & Answers:
Q: Can I eat Swiss chard raw in salads?
A: Yes! Swiss chard is safe and tasty raw. Massaging it slightly helps reduce bitterness and soften the texture.
Q: Can I use the stems?
A: Absolutely. The stems are crunchy and colorful. Slice them thin and add to the salad or save for sautéing in another dish.
Q: Can this salad be made ahead of time?
A: Yes. It holds up well for a few hours, even overnight, since the chard doesn’t wilt as quickly as other greens.
Q: What can I substitute for feta?
A: Try goat cheese, blue cheese, or even avocado for a dairy-free version.
Q: Is this salad gluten-free?
A: Yes, all ingredients listed are naturall
y gluten-free.
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