18 Swiss Chard Recipe Without Oil You Must Try Them!
Published on: Mar 20, 2024
Swiss chard is a versatile and nutritious leafy green that is often overlooked in the kitchen. Not only is it packed with essential vitamins and minerals, but it also adds a beautiful pop of color to any dish. However, many recipes for this delicious vegetable call for the use of oil, which can be a turn-off for those looking to reduce their fat intake. But fear not, because there are plenty of ways to enjoy swiss chard without using any oil. In this article, we will share a mouthwatering swiss chard recipe that is oil-free and full of flavor. Plus, we'll give you some tips on how to cook with swiss chard without using oil in your own kitchen.
Main Ingredients: Swiss Chard, Spring Onions, Butter, All Purpose Flour
One of the easiest and most delicious ways to enjoy Swiss chard is to make a creamy and flavorful dish with it. This creamed chard and spring onion recipe is a perfect side dish for any meal and will have everyone asking for seconds. To make this dish, start by sautéing chopped Swiss chard and spring onions in a pan with some garlic and olive oil. Once the greens are wilted, add a bit of cream and Parmesan cheese to create a rich and creamy sauce. Serve this dish alongside your favorite protein for a satisfying and flavorful meal.
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Bean, Bacon and Butternut Squash Soup with Swiss Chard
Main Ingredients: Bacon, Butternut Squash, Beans, Chicken Stock, Swiss
If you're looking for a hearty and comforting soup that's packed with nutrients, then this bean, bacon and butternut squash soup with Swiss chard is the one for you. It's a delicious combination of flavors and textures, with the sweetness of butternut squash, the saltiness of bacon, and the earthiness of Swiss chard. To make this soup, start by cooking bacon in a large pot until crispy. Then, add in chopped butternut squash, beans, and Swiss chard, along with some broth and herbs. Let it simmer until the vegetables are tender and the flavors have melded together. Serve with a crusty bread for a complete and satisfying meal.
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Swiss Chard with Shiitake Butter
Main Ingredients: Swiss Chard, Unsalted Butter, Shiitake Mushrooms Caps
This Swiss chard with shiitake butter recipe is a perfect example of how simple ingredients can come together to create a flavorful and elegant side dish. The earthy and rich flavor of shiitake mushrooms pairs perfectly with the slightly bitter taste of Swiss chard. To make this dish, start by sautéing chopped shiitake mushrooms in butter until they are golden and fragrant. Then, add in the chopped Swiss chard and cook until wilted. Serve this dish as a side to any protein, or even as a topping for pasta or rice.
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Light Swiss Chard Frittata
Main Ingredients: Large Eggs, Large Egg Whites, Swiss Cheese, Chard
If you're looking for a healthy and delicious breakfast or brunch option, then this light Swiss chard frittata is the perfect recipe for you. It's packed with protein and vegetables, making it a well-rounded and satisfying meal. To make this frittata, start by sautéing chopped Swiss chard, onions, and garlic in a pan until they are wilted. Then, pour in some beaten eggs and let it cook until the bottom is set. Add in some cheese and finish cooking in the oven until the top is golden and the frittata is cooked through. Serve with a side of fresh fruit for a delicious and nutritious meal.
This Swiss chard and sweet potato gratin is a perfect combination of creamy, cheesy, and hearty flavors. It's a great dish to make for a special occasion or when you're craving something indulgent. To make this gratin, start by thinly slicing sweet potatoes and layering them in a baking dish with sautéed Swiss chard and a creamy sauce made with milk, butter, and cheese. Bake until the top is golden and bubbly and serve as a side dish to your favorite protein.
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Swiss Chard Potatoes Colcannon
Main Ingredients: Red Potatoes, Unsalted Butter, Milk, Half And Half
This Swiss chard potatoes colcannon is a twist on the classic Irish dish that is typically made with cabbage. The addition of Swiss chard adds a delicious and nutritious element to this comfort food favorite. To make this dish, start by boiling potatoes until they are tender, then mash them with some butter and milk. In a separate pan, sauté chopped Swiss chard and onions until wilted, then mix it into the mashed potatoes. Serve this dish alongside some corned beef or your favorite protein for a hearty and flavorful meal.
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Quick Udon Noodle Soup
Main Ingredients: Vegetable Broth, Water, Bay Leaf, Star Anise, Salt
This quick udon noodle soup is a perfect weeknight meal that comes together in less than 30 minutes. It's a comforting and flavorful soup that is packed with vegetables and protein. To make this soup, start by cooking udon noodles according to package instructions. In a separate pot, sauté chopped Swiss chard, mushrooms, and green onions in a flavorful broth. Once the vegetables are cooked, add in the cooked noodles and some tofu for added protein. Serve with a sprinkle of sesame seeds for a delicious and satisfying meal.
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Swiss Chard Mehari Zushi
Main Ingredients: Swiss Chard, Salt, Soy Sauce, Rice Vinegar, Mirin
If you're a fan of sushi, then you'll love this Swiss chard mehari zushi recipe. It's a creative and delicious way to enjoy Swiss chard, and it's perfect for a light lunch or snack. To make this dish, start by blanching Swiss chard leaves in boiling water for a few seconds, then shock them in ice water. Lay out the leaves and fill them with your choice of sushi fillings, such as cooked rice, vegetables, and protein. Roll up the leaves and slice into bite-sized pieces. Serve with soy sauce for dipping and enjoy!
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Vegetable Pakoras with Chickpea Flour Batter
Main Ingredients: Chickpea Flour, Ground Coriander, Ground Turmeric
These vegetable pakoras with chickpea flour batter are a delicious and healthy alternative to traditional fried snacks. Pakoras are a popular Indian appetizer that are made with a batter of chickpea flour and spices, and mixed with various vegetables. To make these pakoras, start by chopping a variety of vegetables, such as Swiss chard, onions, and bell peppers. Mix them into a batter made with chickpea flour, spices, and water. Fry them in oil until they are crispy and golden, then serve with your favorite dipping sauce.
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Sautéed Rainbow Chard
Main Ingredients: Rainbow Chard, Butter, Garlic Paste, Balsamic Vinegar
This sautéed rainbow chard recipe is a simple yet delicious way to enjoy the vibrant and colorful Swiss chard. It's a perfect side dish for any meal and comes together in less than 15 minutes. To make this dish, start by heating olive oil in a pan and sautéing chopped rainbow chard with garlic and red pepper flakes. Once the chard is wilted, season with salt and pepper and serve alongside your favorite protein.
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Slow Cooker Coconut Red Curry Vegetable Soup...
Main Ingredients: Onions, Leeks, Garlic, Ginger, Butternut Squash
If you're looking for a flavorful and easy soup recipe, then this slow cooker coconut red curry vegetable soup is a must-try. It's a hearty and comforting soup that is packed with vegetables and a creamy coconut curry broth. To make this soup, simply add chopped vegetables, such as Swiss chard, carrots, and bell peppers, to a slow cooker with some coconut milk, red curry paste, and broth. Let it cook on low for 6-8 hours, and serve with some rice or crusty bread for a complete meal.
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Pressure Cooker Lentil Soup
Main Ingredients: Red Lentils, Brown Lentils, Onion, Garlic, Cumin
This pressure cooker lentil soup is a quick and easy meal that is perfect for busy weeknights. Lentils are a great source of protein and fiber, and they cook quickly in a pressure cooker. To make this soup, start by sautéing onions, carrots, and celery in the pressure cooker. Then, add in lentils, broth, and spices, and let it cook for a few minutes. Once the pressure has released, add in chopped Swiss chard and let it cook for a few more minutes. Serve with a sprinkle of fresh herbs for a delicious and nutritious meal.
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15-Minute Miso Soup with Greens and Tofu
Main Ingredients: Water, Green Chard, Green Onion, Firm Tofu, White Miso
This 15-minute miso soup with greens and tofu is a perfect meal for when you're short on time but still want something warm and comforting. Miso soup is a traditional Japanese soup that is made with miso paste and various ingredients such as vegetables and tofu. To make this soup, start by bringing broth to a boil and adding in chopped Swiss chard, tofu, and mushrooms. Let it simmer for a few minutes, then add in miso paste and stir until it's dissolved. Serve with a sprinkle of green onions for a delicious and satisfying meal.
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Weight Watchers Fresh Vegetable Soup ♥
Main Ingredients: Vegetable Broth, Onion, Carrots, Red Bell Pepper
This Weight Watchers fresh vegetable soup is a perfect recipe for anyone looking to eat a bit healthier. It's packed with a variety of fresh vegetables, including Swiss chard, and is low in calories and fat. To make this soup, start by sautéing onions, carrots, and celery in a pot until they are soft. Then, add in chopped Swiss chard, tomatoes, and broth, and let it simmer until the vegetables are tender. Serve with a sprinkle of Parmesan cheese for a tasty and satisfying meal.
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"Flush the Fat Away" Lentil and Vegetable Soup
Main Ingredients: Dry Lentils, Dry Quinoa, Carrots, Sweet Potato, Yellow
This "flush the fat away" lentil and vegetable soup is a perfect recipe for anyone looking to detox and reset their body. It's packed with nutrient-rich ingredients, including lentils, vegetables, and Swiss chard, that will help cleanse and nourish your body. To make this soup, start by sautéing onions, carrots, and celery in a pot until they are soft. Then, add in lentils, tomatoes, and broth, and let it simmer until the lentils are cooked. Serve with a sprinkle of fresh herbs for a delicious and healthy meal.
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Pumpkin Mac and Cheese
Main Ingredients: Shells, Unsalted Butter, Apple, Swiss Chard, Pure
This pumpkin mac and cheese recipe is a perfect dish for fall, and it's a great way to sneak some vegetables into a classic comfort food. The addition of pumpkin adds a creamy and slightly sweet flavor to the dish, while still keeping it rich and cheesy. To make this mac and cheese, start by cooking pasta according to package instructions. In a separate pot, make a sauce with pumpkin puree, milk, cheese, and spices. Mix the sauce with the cooked pasta, and bake until it's hot and bubbly. Serve with a sprinkle of fresh herbs for a delicious and comforting meal.
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Bloody Mary Cocktail
Main Ingredients: Bloody Mary Mix, Vodka, Ice Cubes, Celery Stalk, Sage
This bloody mary cocktail is a perfect drink for brunch or any time you're in the mood for a refreshing and savory drink. While it may not be a traditional use of Swiss chard, adding some to your bloody mary will give it a unique and delicious twist. To make this cocktail, start by blending tomatoes, Swiss chard, and other ingredients such as Worcestershire sauce, hot sauce, and vodka. Serve over ice with your choice of garnish, such as a celery stalk or a pickled vegetable.
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Lemon Ginger Smoothie
Main Ingredients: Red Bell Pepper, Cucumber, Fuji, Celery, Rainbow Chard
This lemon ginger smoothie is a perfect way to start your day with a boost of nutrients and energy. Swiss chard is a great addition to smoothies, as it's packed with vitamins and adds a subtle earthy flavor. To make this smoothie, blend together Swiss chard, frozen banana, lemon juice, ginger, and your choice of milk or yogurt. Adjust the amount of ginger and lemon juice to your taste, and enjoy a refreshing and nutritious smoothie.
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Slow Cooker Lentil Soup
Main Ingredients: Medium Carrots, Celery Stalks, Yellow Onion, Garlic
This slow cooker lentil soup is similar to the pressure cooker lentil soup but takes a bit longer to cook. It's a perfect recipe for those days when you want to come home to a warm and comforting meal. To make this soup, start by sautéing onions, carrots, and celery in a pan until they are soft. Then, add in lentils, broth, and spices, and transfer to a slow cooker. Cook on low for 6-8 hours, then add in chopped Swiss chard and let it cook for a few more minutes. Serve with some crusty bread for a complete and satisfying meal.
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Lentil, Chard & Sweet Potato Curry
Main Ingredients: Small Onion, Garlic Cloves, Jalapeno, Fresh Ginger
This lentil, chard & sweet potato curry is a delicious and flavorful vegetarian dish that is perfect for a cozy night in. It's packed with protein and vegetables, and the addition of Swiss chard adds a unique and delicious flavor to the dish. To make this curry, start by sautéing onions, garlic, and spices in a pan until fragrant. Then, add in lentils, chopped sweet potatoes, and broth, and let it simmer until the sweet potatoes are tender. Add in the Swiss chard and let it cook for a few more minutes. Serve with rice or naan bread for a hearty and satisfying meal.
The Importance of Reducing Oil in Your Diet
Many people are becoming more conscious of their dietary choices and are looking for ways to reduce their intake of unhealthy fats. This is where an oil-free swiss chard recipe comes in handy. By eliminating oil from your meals, you can significantly decrease your overall calorie intake and promote heart health. Plus, using alternative cooking methods, such as steaming or roasting, can help preserve the nutrients and flavor of your food.
Key Tips for Cooking Swiss Chard Without Oil
Before we dive into the delicious swiss chard recipe, here are a few tips to keep in mind when cooking with this leafy green without using oil:
1. Start with a Non-Stick Pan: Using a non-stick pan or a well-seasoned cast iron skillet can help prevent your swiss chard from sticking and burning without the need for oil.
2. Use Vegetable Broth or Water: Substitute oil with vegetable broth or water when sautéing swiss chard. This will add flavor and moisture to your dish without the added fat.
3. Try Different Cooking Methods: Instead of frying or deep-frying, try steaming, roasting, or grilling your swiss chard for a healthier and equally delicious alternative.
Oil-Free Swiss Chard Recipe
Now that you know the basics of cooking swiss chard without oil, let's dive into a delicious and easy recipe that you can try at home.
Ingredients:
- 1 bunch of swiss chard
- 1 onion, chopped
- 3 cloves of garlic, minced
- 1 cup of vegetable broth
- 1 tablespoon of soy sauce
- 1 tablespoon of balsamic vinegar
- Salt and pepper to taste
Instructions:
1. Wash and chop the swiss chard into bite-sized pieces.
2. In a non-stick pan, sauté the onion and garlic over medium heat until fragrant.
3. Add the swiss chard to the pan and continue to sauté for 2-3 minutes.
4. Pour in the vegetable broth, soy sauce, and balsamic vinegar and mix well.
5. Reduce the heat to low and let the swiss chard simmer for 5 minutes, or until the liquid has evaporated.
6. Season with salt and pepper to taste.
7. Serve as a side dish or add it to your favorite dishes for some added greens and flavor.
In conclusion, swiss chard is a delicious and nutritious vegetable that can be enjoyed without the use of oil. By following these tips and trying out our oil-free swiss chard recipe, you can add this versatile ingredient to your meals guilt-free. So next time you're at the grocery store, don't hesitate to pick up a bunch of swiss chard and get creative in the kitchen!
