Swiss Chard and Beet Salad: A Nutritious, Vibrant Seasonal Recipe

Elevate your salad game with this delicious, nutrient-dense blend of Swiss chard and beets, dressed in a flavor-packed vinaigrette.

By Medha deb

Created on Sep 28, 2025

Elevate your salad game with this delicious, nutrient-dense blend of Swiss chard and beets, dressed in a flavor-packed vinaigrette.

If you’re searching for a vibrant, satisfying salad that offers both color and nutrition, look no further than this Swiss chard and beet salad. Combining the earthy sweetness of beets, the deep green flavor of Swiss chard, and a zesty homemade vinaigrette, this dish is perfect for spring and summer meals—or whenever you want a boost of seasonal healthfulness.

Why We Love Swiss Chard and Beets

Swiss chard and beets are both hearty, versatile vegetables that shine in salads, sautés, and more. Together, they create a beautiful harmony of flavor and color on the plate while also contributing significant nutrition:

Swiss chard is loaded with vitamins A, K, and C, plus magnesium, iron, and fiber. Its mild bitterness and tender texture make it suitable for both raw and cooked preparations.
Beets provide earthy sweetness and a deep magenta hue, along with folate, manganese, and powerful antioxidants like betalains, which may promote a healthy inflammatory response.

This pairing is more than just beautiful—it’s supremely healthy and satisfying, making it a perfect base for creative salads.

The Inspiration Behind This Recipe

Many home cooks are seeking alternatives to standard lettuce-based salads. This recipe draws inspiration from Mediterranean cooking, where robust greens are combined with bold root vegetables and dressed with bright, tangy vinaigrettes. The method also highlights the flexibility of using “root-to-leaf” produce to minimize waste and maximize nutrients.

As with so many favorite kitchen creations, this salad recipe can be adjusted based on what’s in season and on hand, making it ideal for using up farmers market finds or garden harvests.

Ingredients for Swiss Chard and Beet Salad

This recipe features an array of fresh, flavorful ingredients:

3 medium beets (red, golden, or a mix), scrubbed clean
1 large bunch Swiss chard, stems and leaves separated
1 small shallot or 2 green onions, thinly sliced
3 tablespoons extra virgin olive oil
2 tablespoons red wine vinegar (or balsamic vinegar for a sweeter finish)
1 teaspoon honey or maple syrup
1/2 teaspoon Dijon mustard
1/4 cup soft goat cheese or feta cheese, crumbled (optional)
1/3 cup toasted nuts (such as pistachios, walnuts, or pecans)
Sea salt and freshly ground pepper, to taste

Step-by-Step Preparation

Making this salad is simple and doesn’t require advanced culinary skills. Follow these steps for best results:

1. Prepare the Beets

Wash and trim the beets, leaving the skin on. Place them in a saucepan and cover with water. Bring to a boil over medium-high heat, then reduce the heat and simmer for 30–45 minutes, or until a knife slides in easily.
Drain and allow beets to cool to the touch. Gently peel away the skins (they should slip right off) and slice or dice the beets as desired.
For a shortcut or a raw salad, beets may also be peeled and grated (using gloves to avoid staining hands).

2. Prepare the Swiss Chard

Wash Swiss chard thoroughly, paying attention to dirt trapped near the stems. Shake dry or use a salad spinner.
Separate the stems from the leaves. Thinly slice the stems (they are deliciously crunchy), and stack the leaves to cut them crosswise into wide ribbons.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Sauté the stems for 2–3 minutes, then add the leaves. Season lightly with salt and pepper and cook, stirring, just until wilted, about 2–4 minutes. Remove from heat and let cool slightly.

3. Make the Vinaigrette

In a small bowl, whisk together 2 tablespoons olive oil, red wine vinegar, honey, Dijon mustard, salt, and pepper until emulsified.
Alternatively, place all vinaigrette ingredients in a jar, seal tightly, and shake until well combined.

4. Assemble the Salad

In a large bowl, toss the sautéed chard, prepared beets, and sliced shallots or green onions.
Drizzle the vinaigrette over the salad and toss gently to combine.
Transfer salad to a serving platter. Top with crumbled goat cheese or feta (if using) and sprinkle with toasted nuts for crunch and flavor.
Season with additional salt and freshly ground pepper, as needed.

Tips for Success

Beet preparation: Roasting the beets instead of boiling them intensifies their sweetness and brings out richer flavor. To roast, wrap each beet in foil and bake at 400°F (200°C) for 45–60 minutes.
Stain prevention: Beets can tint hands, cutting boards, and counters. Consider using gloves and a plastic or glass cutting board.
Flavor twists: Swap the vinaigrette with fresh citrus juice (such as orange or lemon) to brighten the salad. Add chopped fresh herbs (parsley, dill, or mint) for extra color and flavor.
Make-ahead: Both beets and chard can be prepared a day in advance and refrigerated separately. Dress the salad right before serving and add cheese and nuts last for best texture.

Nutrition Spotlight: Health Benefits of Swiss Chard and Beets

Both beets and Swiss chard are loaded with healthful nutrients and can play a vital role in a balanced diet. Here’s how they boost your overall well-being:

Nutrient	Swiss Chard	Beets
Vitamin A	High (from beta-carotene)	Moderate
Vitamin K	Very high	Low
Vitamin C	Good	Good
Folate	Moderate	High
Fiber	High	High
Antioxidants	Carotenoids, polyphenols	Betalains, phenolic acids

Supports heart health: Both ingredients aid healthy blood pressure and support good cholesterol balance due to their potassium, magnesium, and fiber content.
Promotes digestion: Fiber from both beets and chard supports gut health and regularity.
Plant-based nutrition: This salad is rich in vitamins, minerals, and antioxidants that can promote overall wellness and help reduce the risk of chronic diseases.

How to Customize Your Swiss Chard and Beet Salad

This salad is as versatile as it is nutritious. Try these delicious variations to keep things fresh and interesting throughout the year:

Add citrus: Toss in orange or grapefruit sections for a burst of juicy sweetness that pairs beautifully with earthy beets.
Try different cheeses: Goat cheese lends a tangy, creamy note, while feta, ricotta salata, or fresh mozzarella are all delicious options.
Go vegan: Skip the cheese and try adding sliced avocado, roasted chickpeas, or a sprinkle of hemp seeds for added texture and protein.
Use rainbow chard: For even more colorful appeal, substitute or mix in rainbow chard stems and leaves.
Change up the nuts: Use pistachios, hazelnuts, almonds, walnuts, or pecans—lightly toasted for best flavor and crunch.
Dress it differently: Swap red wine vinegar for balsamic, or use sherry vinegar and a splash of fresh lemon juice.

Serving Suggestions

As a side dish: This salad is ideal as an accompaniment to grilled chicken, fish, or plant-based proteins.
As a main course: Make it a meal by serving over cooked farro, quinoa, or brown rice. Add roasted tofu or grilled shrimp for more protein.
For picnics and gatherings: The salad’s bold color and hearty texture make it perfect for sharing at potlucks and outdoor feasts. Dress just before serving to keep the greens vibrant.

Storage and Make-Ahead Tips

Refrigerate leftovers: Store undressed salad in an airtight container in the fridge for up to 3 days. The cooked chard and roasted beets can be kept separately for up to a week.
Pack for lunches: Layer salad components in a mason jar, keeping the dressing separate until ready to eat to prevent sogginess.

Frequently Asked Questions (FAQs)

Q: Can I use beet greens in this recipe?

A: Absolutely! Beet greens are tender and flavorful. Simply wash well, chop, and saute them just as you would with Swiss chard leaves.

Q: How can I make this salad nut-free?

A: Omit the toasted nuts or substitute with roasted sunflower or pumpkin seeds for similar crunch and nutrition.

Q: Is this salad suitable for meal prep?

A: Yes. Beets and chard can be prepared in advance. Add cheese and nuts right before serving and dress just before eating for the best texture.

Q: What’s the best way to cook Swiss chard for salads?

A: Gently saute chard in olive oil until barely wilted to preserve its bright color and nutrients. Avoid overcooking to keep it tender-crisp.

Q: Can I eat beets raw in this salad?

A: Yes, raw beets add wonderful crunch and sweetness. Peel and shred or thinly slice using a mandolin for best results.

Final Thoughts and Serving Inspiration

This Swiss chard and beet salad celebrates the best of fresh, seasonal vegetables in a way that surprises both the eye and the palate. It’s endlessly adaptable—perfect as a colorful side dish or a hearty main course. Serve as part of a spring brunch, bring to an outdoor picnic, or keep it handy for healthy weekday lunches.

For more recipe ideas and inspiration, don’t hesitate to explore variations with roasted carrots, pickled red onions, or thinly sliced radishes. The possibilities are as bright and diverse as the vegetables themselves.

References

Author

medha deb

Medha Deb is an editor with a master's degree in Applied Linguistics from the University of Hyderabad. She believes that her qualification has helped her develop a deep understanding of language and its application in various contexts.

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