Swiss Chard and Roasted Beet Salad: Vibrant Flavors, Wholesome Nutrition
A nutritious salad brimming with earthy beets and leafy greens, complemented by a tangy vinaigrette—perfect for any season.
This salad brings together roasted beets and fresh Swiss chard for a unique combination of earthy sweetness and leafy freshness. Topped with crunchy nuts, creamy cheese, and a lively vinaigrette, it’s a nutrient-packed dish that celebrates seasonal produce and vibrant colors.
Why Make Swiss Chard and Beet Salad?
Swiss chard and beets offer a wealth of nutritional benefits and bring bold flavors and colors to your table. This salad:
- Utilizes both beet roots and their edible greens (or Swiss chard as a substitute), reducing food waste and maximizing nutrition.
- Features a balance of textures—from tender roasted beets to crisp greens and crunchy toppings.
- Provides a satisfying vegetarian meal, or can be served as a hearty side.
- Is easy to adapt with ingredient variations, dressings, and add-ons.
The Nutritional Powerhouse: Beets and Swiss Chard
Beets are renowned for their vibrant colors, earthy taste, and health benefits. Rich in fiber, folate, potassium, and phytonutrients like betalains (which give them their deep hue), beets can support heart health, blood pressure, and exercise performance. Their leafy tops are loaded with vitamins K, A, and C, as well as essential minerals like magnesium and iron.
Swiss chard is closely related to beet greens, offering similar nutritional perks with a slightly more mellow flavor and tender texture. It brings even greater versatility to salads and cooked dishes alike, and is a champion of Mediterranean cuisine.
Gather Your Ingredients
- Beets (red, golden, or a mix), with greens attached if possible
- Swiss chard (substitute for beet greens or as an added leafy base)
- Red onion, thinly sliced, for sharpness and color
- Goat cheese (or feta), for creamy tang
- Pistachios (or walnuts), for crunch and richness
- Olive oil and red wine vinegar for the dressing
- Dijon mustard and honey to balance the vinaigrette
- Fresh herbs (such as chives), optional
- Salt and freshly cracked pepper to finish
Step-by-Step: Preparing the Salad
- Roast the Beets:
- Preheat oven to 400°F (200°C).
- Scrub beets clean. If greens are attached, trim and reserve for later.
- Wrap each beet in foil, drizzle with olive oil and a pinch of salt.
- Roast for 35–45 minutes, until a knife easily pierces the center.
- Let cool, then rub off skins with a paper towel and cut into bite-sized wedges or cubes.
- Prepare the Greens:
- Wash Swiss chard (or beet greens) thoroughly, then separate leaves from the stems.
- Slice leaves into thin ribbons, and cut stems into small pieces.
- Heat a drizzle of olive oil in a skillet over medium heat. Add the stems and cook 2–3 minutes until just tender, then add leaves and sauté until wilted, about 1–2 minutes more. Season lightly with salt and set aside.
- Make the Vinaigrette:
- In a small bowl (or mason jar), whisk together ½ cup olive oil, ¼ cup red wine vinegar, 2 tablespoons Dijon mustard, 1 tablespoon honey, and 1 tablespoon chopped fresh chives. Season to taste with salt and pepper.
- Prepare the Salad:
- In a large bowl, combine roasted beets, sautéed greens, and thinly sliced red onion.
- Drizzle with vinaigrette and gently toss to coat.
- Transfer to a serving platter or individual plates.
- Sprinkle with crumbled goat cheese and pistachios (or walnuts).
- Finish with additional herbs, salt, and pepper as desired.
Ingredient Substitutions & Customization Ideas
- Beet variety: Use any color—red, golden, or chioggia. Each brings a unique flavor and visual appeal.
- Greens: Try arugula, spinach, or kale as alternatives to Swiss chard or beet greens.
- Cheese: For a milder taste, swap goat cheese for feta or morsels of marinated cheese.
- Nuts: Use pecans, walnuts, or almonds in place of pistachios. Toasting adds extra depth of flavor.
- Add protein: Top with grilled chicken, salmon, or crispy chickpeas for a main-course salad.
- Fruit accents: Add sliced oranges, roasted pears, or pomegranate seeds for sweetness.
- Whole grains: Serve over cooked quinoa, farro, or fonio for extra nutrition and texture.
What others are reading
Tips for Cooking and Serving
- Wear gloves when peeling red beets to avoid staining your hands.
- Roast extra beets ahead of time and refrigerate until ready to use. They keep well for up to 4 days.
- Sauté greens just until wilted for maximum tenderness and to retain their nutrients.
- If using both beet greens and Swiss chard, combine for added color and flavor depth.
- Toss salad gently to prevent beet juice from coloring all the ingredients—mix lightly for a marbled effect.
Health Benefits of Beets and Swiss Chard
In addition to their delicious taste and beautiful color, beets and Swiss chard deliver a range of benefits:
- High in phytochemicals: The deep pigments in beets (betalains) have antioxidant and anti-inflammatory properties.
- Digestive support: Both beets and chard provide dietary fiber for gut health.
- Heart health: Nitrates in beets may help lower blood pressure and improve circulation.
- Bone health: Vitamin K and magnesium from leafy greens support bone density.
- Blood health: Iron from greens helps prevent anemia.
Leftovers and Meal Prep Tips
- Store undressed salad components separately in airtight containers in the refrigerator.
- Add dressing just before serving to keep greens crisp.
- Roasted beets and cooked greens make great additions to grain bowls, wraps, or omelets.
- Double the recipe for meal prep or entertaining—this salad holds up well and tastes even better after the flavors meld overnight.
Frequently Asked Questions (FAQs)
Can I use pre-cooked or canned beets?
Yes, pre-cooked or vacuum-packed beets save time and work well in this salad. Freshly roasted beets offer the best flavor and texture, but canned beets are a quick alternative. Always rinse canned beets to remove excess salt.
How do I keep my hands from getting stained when peeling beets?
Wearing disposable gloves or rubbing a little olive oil on your hands before handling beets helps prevent staining. Wash hands promptly with soap afterward.
What cheese alternatives work if I don’t like goat cheese?
Feta provides a milder, salty profile; Gorgonzola or blue cheese offers a bolder punch. For a non-dairy option, try vegan cheese crumbles or omit cheese entirely.
Is this salad suitable for meal prep?
Absolutely. Prep beets and greens in advance and store them separately. Add dressing, cheese, and nuts just before serving for the best texture and flavor.
Can I eat the beet greens raw?
Yes, young beet greens and Swiss chard leaves can be eaten raw in salads. They have a mild, earthy flavor similar to spinach. Mature leaves taste best lightly sautéed or blanched to soften the texture.
Nutritional Table
| Nutrient | 1 Serving (approximate) |
|---|---|
| Calories | 220 |
| Protein | 5g |
| Carbohydrates | 21g |
| Fiber | 6g |
| Fat | 14g |
| Vitamin K | 80% DV |
| Folate | 25% DV |
| Potassium | 20% DV |
Percent daily values (DV) are estimated and will vary based on specific ingredient choices.
Serving Suggestions
- Pair with a slice of crusty whole-grain bread or a bowl of soup for a hearty lunch.
- Serve as a colorful starter or side alongside roasted poultry, fish, or a vegetarian main course.
- Brighten your brunch table by adding sliced avocado and a soft-boiled egg on top.
- Enjoy chilled or at room temperature; it travels well for picnics or potlucks.
Seasonal Variations
- Fall/Winter: Add roasted root vegetables like carrots or turnips. Top with toasted pumpkin seeds.
- Spring: Mix in delicate greens (such as baby spinach) and tender herbs (parsley, dill, or tarragon).
- Summer: Fold in cherry tomatoes or cucumber for a refreshing touch.
Troubleshooting and Pro Tips
- Beets are undercooked? Return to the oven for 10–15 more minutes, or microwave briefly to soften.
- Salad tastes bland? Adjust with more vinegar, a touch more salt, or an extra splash of olive oil. Fresh herbs also brighten flavors.
- Too much beet juice? Pat chopped beets with a paper towel before combining with the rest of the salad.
Conclusion: A Feast for the Eyes and the Body
This Swiss chard and roasted beet salad offers a vibrant way to enjoy seasonal produce, combining earthy flavors, bold colors, and exceptional nutrition. Simple to prepare yet impressive on the table, it’s a dish that welcomes endless customization. Try it as a weekday staple or a festive addition to your next gathering.
References
- https://melissaknorris.com/roasted-beet-salad-with-goat-cheese/
- https://www.weightandwellness.com/resources/articles-and-videos/beet-it
- https://www.prevention.com/food-nutrition/a63776157/fonio-with-roasted-beets-and-beet-green-relish-recipe/
- https://levanacooks.com/recipe/moroccan-swiss-chard-beet-salad-recipe/
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