Swiss Chard with Garbanzo Beans and Tomato
Description:
This hearty, healthy dish combines the earthy flavors of Swiss chard, the nutty creaminess of garbanzo beans (chickpeas), and the bright acidity of tomatoes. It’s packed with plant-based protein, fiber, vitamins, and minerals. Perfect as a light lunch, a side dish, or even a vegetarian main course when served with rice or crusty bread.
Ingredients:
1 bunch Swiss chard (about 8–10 leaves), stems and leaves separated and chopped
1 can (15 oz) garbanzo beans (chickpeas), drained and rinsed
2 medium tomatoes, diced (or 1 can diced tomatoes, drained)
3 cloves garlic, minced
1 small onion, finely chopped
2 tablespoons olive oil
½ teaspoon cumin powder
½ teaspoon smoked paprika
¼ teaspoon red pepper flakes (optional)
Salt and black pepper, to taste
½ cup vegetable broth or water
1 tablespoon lemon juice (optional, for brightness)
Instructions:
Prepare the Swiss chard:
Wash thoroughly. Separate the stems and leaves. Chop the stems small, and roughly chop the leaves.
Sauté aromatics:
In a large skillet or sauté pan, heat the olive oil over medium heat. Add the onion and cook until soft and translucent (about 4–5 minutes). Add the garlic and cook for 1 more minute until fragrant.
Cook the stems:
Add the chopped Swiss chard stems to the pan. Cook for about 5 minutes, stirring occasionally, until they begin to soften.
Add tomatoes and spices:
Stir in the diced tomatoes, cumin, paprika, and red pepper flakes. Cook for 3–4 minutes until the tomatoes break down slightly.
Add beans and leaves:
Add the garbanzo beans and Swiss chard leaves. Stir to combine. Season with salt and pepper.
Simmer:
Pour in the vegetable broth. Cover and simmer for 8–10 minutes, or until the chard leaves are tender and everything is heated through.
Finish:
Drizzle with lemon juice if desired. Taste and adjust seasoning.
Serve:
Serve hot with warm bread, rice, quinoa, or as part of a mezze platter.
Cooking Time:
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Nutritional Information (per serving, recipe serves 4):
Calories: 210 kcal
Protein: 8 g
Fat: 8 g (Saturated fat: 1 g)
Carbohydrates: 27 g
Fiber: 7 g
Sugar: 5 g
Sodium: 320 mg
Vitamin A: 90% DV
Vitamin C: 40% DV
Iron: 15% DV
Calcium: 10% DV
(DV = Daily Value based on a 2,000-calorie diet)
Frequently Asked Questions (Q&A)
Q: Can I use other greens besides Swiss chard?
A: Yes! Spinach, kale, or collard greens are good substitutes. Adjust cooking time — spinach cooks faster, while kale needs a few more minutes.
Q: What if I don’t have fresh tomatoes?
A: Canned diced tomatoes work perfectly. Just drain a little of the liquid if you want a thicker dish.
Q: Is this recipe vegan and gluten-free?
A: Yes, it’s naturally vegan and gluten-free. Always double-check your broth to ensure it’s gluten-free if needed.
Q: Can I make this ahead of time?
A: Definitely. It keeps well in the fridge for up to 4 days and even tastes better the next day as the flavors meld.
Q: What can I add to make it more filling?
A: Serve it over rice, couscous, or quinoa. You can also top it with a fried egg, tofu, or grilled chicken if you like.