Boost your iron intake with Swiss chard
Swiss chard is a leafy green vegetable packed with vitamins and minerals, especially iron, which is vital for maintaining healthy blood cells and energy levels. For those following a vegan diet, finding delicious iron-rich meals can be a challenge. Here are five tasty Swiss chard dishes that will help boost your iron intake while tantalizing your taste buds.
Swiss chard and white bean stew
This nourishing stew marries iron-packed Swiss chard with hearty white beans for a nutritious boost. Begin by sauteing onions and garlic, then add in diced tomatoes and a pour of vegetable broth. Fold in the beans and freshly chopped chard leaves. Let it simmer until each flavor is fully married into a comforting and healthful bowl that's both satisfying and rich in nutrients.
Lemon garlic Swiss chard pasta
Elevate pasta night with this zesty lemon garlic Swiss chard dish. Cook pasta al dente, then saute garlic and red pepper flakes. Add chopped Swiss chard until wilted. Combine with pasta, and finish with a splash of fresh lemon juice and zest. This simple yet flavorful dish is a refreshing take on greens, perfect for any day of the week.
Spicy chard saute
Spice up your meals with this vibrant Swiss chard saute. Begin by heating olive oil, then add the chard, ginger and chili flakes to the pan. Cook swiftly until the leaves wilt but maintain their lively green color. This spicy side dish is ideal alongside grains or tofu, offering a delicious way to increase your iron intake.
Rainbow chard wraps
For a light and nutritious lunch, choose rainbow chard leaves as wraps. Stuff them with fluffy quinoa, thinly sliced bell peppers, shredded carrots, and cucumber strips. Drizzle with creamy tahini sauce for added flavor. These wraps delight the senses with the chard's colorful stems and offer a wholesome, iron-rich meal that's as pleasing to the eye as it is to the palate.
Creamy polenta with greens
Enjoy a dish of creamy polenta topped with sauteed Swiss chard, garlic, and shallots. Cook the polenta until creamy, enhancing it with plant-based butter or nutritional yeast for extra richness. Saute the garlic and shallots, then add the chard until it wilts. Serve this iron-rich green over the polenta for a comforting and nutritious meal that's both simple and delicious.
