Swiss Chard

What Is Swiss Chard?

Swiss chard, also known as pazı in Turkish, is a leafy vegetable in the same species as sugar beets and red beets. It is grown for its large, glossy, dark green leaves and fleshy stems rather than its root; depending on the variety, the stems can be white, yellow, orange, or red.

The leaves have a mild, slightly earthy flavor reminiscent of spinach, while the stems are crisper and resemble celery. Because the leaves and stems take different amounts of time to cook, they are prepared separately in most recipes.

Nutritional Value of Swiss Chard

As a low-calorie leafy vegetable, Swiss chard is rich in vitamin A and vitamin K; it provides about 19 kcal per 100 g and contains magnesium. These values are approximate.

How Should Swiss Chard Be Eaten?

With its low calorie content and vitamins, Swiss chard is part of a balanced diet; it is used in sautés, olive oil–based dishes, stuffed rolls, and soups. Like spinach, it is high in oxalates, so people with a history of calcium oxalate kidney stones are advised to eat it in moderation, cooked, and in the same meal as a calcium-rich food such as yogurt.

This is general information; Swiss chard is a food, not a medical treatment.

How to Choose Swiss Chard

Good Swiss chard has vivid green, firm leaves and firm, shiny, colorful stems. Yellowed, wilted, heavily perforated leaves or softened stems have lost their freshness. Young leaves are more tender.

• The leaves should be vivid green and firm
• The stems should be firm and shiny
• The leaves should not be yellowed or wilted

How to Store Swiss Chard

Store Swiss chard in the refrigerator crisper, wrapped in a damp cloth or a perforated bag, for a few days. Wash it just before cooking; storing it wet speeds up spoilage.

Using Swiss Chard in the Kitchen

Swiss chard is most often used in olive oil–based dishes, sautés, as a filling for savory filo pastries, in stuffed rolls made with its leaves, and in soups. Add the thick stems first and the tender leaves later; it pairs especially well with garlic, onion, and olive oil. It can replace spinach in most recipes.

Should Swiss Chard Stems and Leaves Be Cooked Separately?

Yes. Thick stems take longer to soften, while the thin leaves cook quickly. Chop the stems and add them first, then add the leaves during the last few minutes so both finish with the right texture.

Frequently Asked Questions

Is Swiss chard the same as spinach?

No. They are different plants but are used in similar ways in cooking. Swiss chard has thicker, crisper stems and larger, sturdier leaves; both contain oxalates.

Can you eat Swiss chard raw?

Young leaves can be eaten raw in small amounts in salads; however, because of their oxalate content, they are usually eaten cooked.

Can Swiss chard be used for stuffed rolls?

Yes. Its large, sturdy leaves can be used to make stuffed rolls like grape leaves. Briefly blanch the leaves, then fill them.