Swiss Chard with Garbanzo Beans and Fresh Tomatoes
Description:
This hearty, Mediterranean-inspired vegetarian dish combines the earthy flavor of Swiss chard with the nutty taste of garbanzo beans (chickpeas) and the brightness of fresh tomatoes. It’s packed with fiber, plant-based protein, and antioxidants, making it a nourishing and satisfying meal or side.
Ingredients (Serves 4):
1 bunch Swiss chard, washed, stems removed and chopped, leaves sliced
1 ½ cups cooked garbanzo beans (or 1 can, rinsed and drained)
2 tablespoons olive oil
1 small yellow onion, finely chopped
2 cloves garlic, minced
2 cups fresh tomatoes, diced (Roma or cherry tomatoes work well)
½ teaspoon paprika
¼ teaspoon crushed red pepper flakes (optional)
Salt and black pepper to taste
Juice of ½ a lemon (optional, for brightness)
Instructions:
Sauté Aromatics (5 minutes):
Heat olive oil in a large skillet over medium heat. Add the chopped onion and sauté until translucent, about 3–4 minutes. Add garlic and cook for another 30 seconds until fragrant.
Cook Tomatoes (5–7 minutes):
Stir in the diced tomatoes. Cook until the tomatoes start to break down and form a chunky sauce, about 5–7 minutes. Season with paprika, salt, pepper, and red pepper flakes if using.
Add Swiss Chard (5 minutes):
Add the chopped Swiss chard stems first (they take longer to cook) and cook for 2 minutes. Then add the leaves and stir until wilted, about 2–3 minutes.
Combine with Garbanzo Beans (5 minutes):
Add the garbanzo beans to the pan. Stir everything together and simmer for about 5 minutes to meld the flavors.
Finish & Serve:
Taste and adjust seasoning. Add a squeeze of lemon juice for brightness. Serve warm as a main dish with crusty bread or over rice/quinoa, or as a side dish.
Nutritional Information (Per Serving, Approximate):
Calories: 210 kcal
Protein: 8 g
Fat: 9 g (mostly from olive oil)
Carbohydrates: 26 g
Fiber: 7 g
Sugars: 4 g
Sodium: 220 mg
Vitamin A: 120% DV
Vitamin C: 35% DV
Iron: 15% DV
Calcium: 10% DV
Note: Nutrition will vary depending on the exact ingredients used.
Total Time:
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Frequently Asked Questions (FAQ):
Q: Can I use canned tomatoes instead of fresh?
A: Yes, substitute 1 cup of canned diced tomatoes if fresh aren’t available. Drain slightly for a thicker sauce.
Q: Can I make this ahead of time?
A: Yes! It stores well in the fridge for up to 3 days and tastes even better after the flavors meld overnight.
Q: Is this recipe vegan?
A: Yes, it is completely plant-based and vegan-friendly.
Q: Can I add protein?
A: While garbanzo beans already provide protein, you can add cooked tofu, tempeh, or even a poached egg for extra protein.
Q: What can I serve it with?
A: Serve with crusty bread, couscous, brown rice, or polenta for a filling
meal.