Healthy Vegan Swiss Chard Salad With Apples
User Reviews
5.0
6 reviews
Excellent
-
Prep Time
15 mins
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Cook Time
15 mins
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Total Time
45 mins
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Servings
4
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Calories
383 kcal
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Course
Side Dish, Main Course, Salad
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Cuisine
American
Healthy Vegan Swiss Chard Salad With Apples
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What can you make with Swiss chard? A lot more than just soups and stir fries. Here is an easy, healthy, and colorful Swiss chard salad recipe to try out. Ingredients are readily available and ingredients are simple to find.
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Ingredients
For the salad.
- 1 can (15 oz) chickpeas rinsed and drained
- 2 tablespoon olive oil
- ¼ teaspoon onion powder
- ½ teaspoon garlic powder
- ¼ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon pepper
- 6 branches Swiss Chard
- 1 medium apple
- 1 tablespoon lemon juice
- ¼ c raisins Thompson raisins or golden
- 1 ½ tablespoon capers
For the olive oil-lemon dressing.
- ¼ c olive oil
- 2 tablespoon lemon juice
- ¼ teaspoon salt
- ¼ teaspoon pepper
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Instructions
Roast the chickpeas for the Chard Salad.
- Preheat the oven to 400 F and line a rimmed baking sheet with the parchment paper.
- Spread the chickpeas on a baking sheet and pat dry with a paper towel. Drizzle the chickpeas with the 2 tablespoon of olive oil, onion and garlic powder, paprika, ¼ teaspoon of salt and pepper.
- Roast for 30 minutes stirring the chickpeas halfway. Depending on your oven, the chickpeas might need an additional 5 minutes of roasting to become nice and crisp. Remove chickpeas from the oven and set aside.
Chop the chard for the salad.
- Rinse the Chard leaves and pat them dry with the paper towel.
- Place chard on a cutting board and holding firmly chop it into ¾ inch wide ribbons. Trim off ½ inch of the stem's end, discard it and thinly chop the stems too. You need to chop the stem thinner that the leaves. Add chopped chard to a mixing bowl.
Chop the apples.
- Quarter the apple and remove the core. Cut the quarters into ¼ inch thick slices and place them in a bowl.
- Toss the apples with 1 tablespoon of lemon juice and set aside.
Prepare the olive oil-lemon dressing.
- In a small bowl whisk the olive oil, lemon juice, salt and pepper. Taste and adjust the seasoning.
Combine the ingredients for the Chard Salad.
- To a bowl with the chopped Swiss Chard, add apple slices, raisins, capers and crunchy roasted chickpeas. Drizzle with the olive oil-lemon vinaigrette and gently mix.
- Adjust the seasoning one more time and serve.
Notes
- Chard. There are a few types of Swiss Chard available in the grocery stores or on the farmers’ markets: Red Chard and Rainbow Chard. It doesn't matter which one you choose. The only thing you need to pay attention to is that the leaves are firm and vibrant. Avoid the leaves that look slimy or wilted. When chopping chard leaves for the Rainbow Chard salad, the stems should be chopped to about ⅛-1/4 inch thickness. Otherwise thicker pieces of chard stems might be a little stringy and chewy to a bite.
- Apple. For this Rainbow chard salad I recommend choosing an apple that is firm, tastes moderately sweet or slightly sour. My favorites are Gala, Fuji, Daisy or Granny Smith.
- Raisins. Both Thompsons or golden raisins will work well in this vegan Swiss Chard And Apple Salad. If you don't have raisins, they can be substituted with dried cranberries.
- Chickpeas. Make sure not to overbake the chickpeas. They should be crisp but still have some softness to them. I roast mine for about 30 minutes but depending on your oven you might need an additional 5 minutes.
Nutrition Information
Show Details
Calories
383kcal
(19%)
Carbohydrates
42.6g
(14%)
Protein
7.3g
(15%)
Fat
22.7g
(35%)
Saturated Fat
3.2g
(16%)
Sodium
862mg
(36%)
Potassium
611mg
(17%)
Fiber
7.9g
(32%)
Calcium
80mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 383 kcal
% Daily Value*
| Calories | 383kcal | 19% |
| Carbohydrates | 42.6g | 14% |
| Protein | 7.3g | 15% |
| Fat | 22.7g | 35% |
| Saturated Fat | 3.2g | 16% |
| Sodium | 862mg | 36% |
| Potassium | 611mg | 13% |
| Fiber | 7.9g | 32% |
| Calcium | 80mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
6 reviews
Excellent
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