Healthy Swiss Chard & Lentil Recipe for Vibrant You
Are you looking for a nutritious and delicious vegan dish that will satisfy your taste buds? Look no further than this recipe for Swiss Chard and Lentils. This hearty dish combines tender lentils with flavorful Swiss chard, creating a plant-based protein-packed meal that is perfect for any day of the week.
Swiss chard is a leafy green with an earthy flavor that pairs exceptionally well with lentils. On top of being tasty, Swiss chard is also packed with nutrients like vitamins A, C, and K, as well as fiber and antioxidants. Lentils are a great plant-based source of protein and contain no saturated fat or cholesterol.
Not only is this recipe good for you, but it’s also incredibly versatile. You can serve it hot as a soup or stew, or chilled as a salad. You can even use it as a filling for stuffed mushrooms or peppers! Plus, the leftovers make for an easy meal prep option that you can enjoy throughout the week.
So if you’re ready to try a plant-based recipe that is equal parts wholesome and delicious, let’s get cooking!
Why You’ll Love This Recipe
Are you tired of finding vegan recipes that compromise on taste? If so, this Swiss Chard and Lentils recipe is the ideal solution for you. Delightfully healthy, flavorful, and easy to make, this meal will leave you feeling satisfied and energized.
One advantage of this recipe is that it contains a balanced combination of greens, grains, and protein-rich lentils. The leaves of Swiss chard are abundant in vitamins A, C, K, as well as fiber and iron. Lentils are also a rich source of protein and contain ample amounts of B-vitamins and minerals.
Another benefit is its versatility. This recipe can be easily adapted to suit a range of dietary needs by adding simple substitutions or variations. For example, you can opt for French lentils instead of red ones or add carrots to the mix for an extra dose of vitamin A.
Additionally, this dish can be used in several ways – whipped together with leftover rice for lunch or dinner, as a stuffing for mushrooms during mini-meal night with friends, among others. It’s perfect for anyone who wants to add more plants to their diet without sacrificing flavor and satisfaction.
Moreover, the preparation and cooking time are relatively short compared to other plant-based meals which makes it ideal for busy weekdays. You can also make the soup ahead of time or reheat leftovers with ease while keeping the same delicious flavor.
Most importantly, it is completely vegan without compromising on taste or nutrients. This recipe is proof that plant-based eating doesn’t have to be bland or boring but rather fulfilling nutrients-wise and immensely pleasing to the palette.
Try this delectable Swiss Chard and Lentil soup today!
Ingredient List
Here are the ingredients you’ll need for this delectable Swiss Chard and Lentils soup:
| Ingredients | Amount |
| ———– | ———– |
| Lentils | 1 cup |
| Swiss chard leaves | 1 bunch |
| Olive oil | 1 tablespoon |
| Onion | 1 medium, chopped |
| Garlic cloves | 2, minced |
| Water | 3 cups |
| Red wine vinegar | 2 tablespoons |
| Carrot (optional) | 1, chopped|
You can use different types of lentils for this recipe. French lentils or red lentils will work well. The Swiss chard leaves are the real star of this recipe. It gives the soup a rich flavor and texture. Onions and garlic cloves are the aromatics used here to add depth and flavor to the soup base. The water is used as a base for simmering the ingredients. Adding vinegar at the end of cooking balances the earthy flavors in this recipe. Adding carrot changes it up and adds another layer of nutrition to it.
The Recipe How-To
Now that we’ve covered the introduction, the reason why you’ll love this recipe, and the ingredient list, let’s get down to making this delicious Swiss Chard and Lentils – Vegan Version recipe.
Preparing the Chard
The first thing to do is rinse 1 bunch of Swiss chard under cold running water. Remove the tough stems by cutting them away from the leaves using a sharp knife. Reserve the stems for another use or discard them. Cut the chard leaves crosswise into strips.
Cooking the Lentils
Combine 3 cups of water and 1 cup of red or French lentils in a medium saucepan. Bring to a boil over medium heat, then reduce the heat to low and simmer until the lentils are tender and falling apart, about 20-25 minutes.
Sautéing Onion and Garlic
Heat 1 tablespoon of olive oil in a large pot over medium heat. Add 1 chopped onion and 2 minced garlic cloves. Cook, stirring occasionally, until the onion is softened and translucent, about 5 minutes.
Adding Swiss Chard
Add the chopped Swiss chard to the pot with the onion and garlic. Continue to cook, stirring frequently until wilted, about 5 minutes.
Combining Swiss Chard with Lentils
When both the onions-garlic mixture and Swiss chard are ready, add cooked lentils along with any remaining cooking liquid, then stir to combine. Bring it to boil over medium-high heat then reduce heat to low and let simmer for about 10-15 minutes or until flavors are well combined.
Seasonings
Season it with salt and black pepper as per your taste. Additionally, add juice from one lime, one tablespoon of red wine vinegar, one teaspoon each of ground turmeric and cumin. Stir well to combine.
And voila – your delicious Swiss Chard and Lentil soup is ready!
Substitutions and Variations
While this recipe is delicious as is, there are many ways to make it your own. Here are some substitutions and variations you can try:
– Lentils: You can use any type of lentils you have on hand, such as red, green, or French lentils. Each will add a slightly different flavor and texture to the dish.
– Swiss chard: If you can’t find Swiss chard, you can use any other leafy greens, such as kale or spinach. Just be aware that the cooking time may vary slightly.
– Garlic cloves and onion: If you’re not a fan of these aromatics, feel free to leave them out or replace them with shallots or leeks.
– Spices: You can experiment with different spices to change up the flavor of the dish. Try adding smoked paprika or curry powder for a smoky or spicy kick.
– Acidic element: Red wine vinegar adds a tangy note to the dish, but you could also use lemon juice or lime juice for a citrusy flavor. Pomegranate molasses would also add a touch of sweetness and tartness.
– Garnishes: Top your Swiss chard and lentil soup with various garnishes such as croutons, grated cheese (if not vegan), chopped fresh herbs, hot sauce, or diced avocado.
Feel free to get creative with these substitutions and variations. You might even discover a new favorite flavor combo!
Serving and Pairing
This Swiss Chard and Lentil soup recipe is a hearty and filling dish on its own, but it can also be served as a flavorful side dish. The earthy flavors of lentils mixed with the slightly bitter taste of Swiss Chard make this soup a perfect pairing for a simple salad of mixed greens with a light vinaigrette dressing.
If you’re looking for something heartier, you can pair the soup with some crusty bread or toasted pita chips. The warm and comforting flavor of the soup is perfect for cold winter nights and will keep you satisfied.
For those who enjoy spicier foods, this soup can be paired with a spicy carrot salad or topped with some chopped jalapeños. The slight sweetness of the carrots pairs well with the tanginess of the lentils and enhances their flavors.
Lastly, if you’re feeling adventurous, try adding some pomegranate molasses to your soup for added sweetness and depth. It’s also an excellent way to add some color to your meal.
A bowl of this flavorful soup pairs well with a refreshing drink like iced tea, lemonade or even red wine. This versatile recipe can also be paired with other dishes, such as a plant-based curry recipe or Lebanese lentil dal. There are so many options that you can explore with this recipe, making it the perfect plant-based addition to any meal!
Make-Ahead, Storing and Reheating
There’s nothing more convenient than being able to prepare meals ahead of time to enjoy later. That’s why this Swiss Chard and Lentils vegan soup recipe is perfect for those who want to plan their meals in advance.
One of the best things about this soup recipe is that it can be made ahead of time and stored in the refrigerator for up to 5 days or even frozen for up to 2 months. Simply store in an airtight container and reheat gently on the stove or in the microwave when you’re ready to eat.
To ensure the best flavor, we suggest reheating the soup over low heat and adding a splash of water or vegetable stock as needed to prevent it from becoming too thick. You can also add extra seasoning such as red wine vinegar or lime juice, to taste.
If you’re looking for a way to switch up your leftovers, consider using this vegan soup as a base for other dishes. It’s perfect for bulking up salads with extra protein, filling stuffed mushrooms, or even creating a lentil salad by mixing in some cooked green lentils with fresh vegetables and a dressing of your choice.
Overall, this Swiss Chard and Lentils vegan soup is ideal not only for quick weeknight dinners but also for meal planning and versatility. It’s sure to satisfy your cravings while saving you time in the kitchen.
Tips for Perfect Results
As a vegan chef, I’ve learned that even the simplest recipes can sometimes need a bit of tweaking to make them perfect. Here are my top tips for getting the most out of this Swiss chard and lentil recipe:
1. Don’t overcook the lentils: Overcooked lentils can turn into mushy blobs, so be careful not to boil them to death. Cook them just enough to make them tender but still have some texture. For best results, test the lentils regularly and remove them from the heat as soon as they’re fully cooked.
2. Choose your lentils wisely: There are many different types of lentils out there, and they each have their own unique texture and flavor profile. For this recipe, I recommend using either red or French lentils, as they hold their shape well and don’t require soaking.
3. Wash and dry the Swiss chard thoroughly: Swiss chard has lots of nooks and crannies where dirt and sand can hide, so be sure to give it a good wash before you start cooking. Pat the leaves dry with a clean towel or paper towels to prevent excess moisture from making your dish soggy.
4. Add vinegar at the end: Red wine vinegar adds a nice tangy flavor to this dish, but if you add it too early, it can dull the bright green color of the Swiss chard. To avoid this, wait until the very end to stir in the vinegar.
5. Be generous with spices: Lentils can be fairly bland on their own, so don’t be afraid to add lots of flavorful spices like turmeric and cumin to perk up this dish. I also love adding a squeeze of lime juice at the end for some acidity.
6. Experiment with toppings: This Swiss chard and lentil soup is great on its own, but it’s also fun to dress it up with some creative toppings like chopped cilantro, diced avocado or crumbled feta cheese (if you’re not strictly vegan).
By following these tips, you’ll be well on your way to making a delicious bowl of Swiss chard and lentil soup that your whole family will love!
FAQ
Before we get to the end of this recipe article, I would like to address some of the most frequently asked questions regarding this delicious swiss chard and lentils vegan recipe. Many cooks have asked about ingredient substitutions, storage tips, cooking times, and making the dish ahead of time. In the following section, I will provide answers to these queries and more, so keep reading!
What does Swiss chard pair well with?
Swiss chard is a versatile ingredient that pairs well with a variety of flavors. Some recommended partners include almonds, balsamic vinegar, basil, beets, black rice, coconut milk, corn, currants, eggs, fennel seed, feta, garlic, goat cheese, leeks, lemon, lime, marjoram, mushrooms, nutmeg, olives, olive oil, onions, Parmesan cheese, and parsley. These flavorful ingredients complement the earthy taste of Swiss chard and create a deliciously balanced dish.
What is the best thing to do with Swiss chard?
Chard is a versatile vegetable that can be prepared by steaming or sauteing. It adds flavor and nutrition to a variety of dishes including soups, stews, casseroles, frittatas, and quiches. The leaves can be eaten raw in salads, but it’s essential to note that the stalks come in a range of colors, while the leaves are always green.
How do you cook Swiss chard so it’s not bitter?
One thing to keep in mind when cooking Swiss chard is that the stems require more time to cook due to their high cellulose content compared to the leaves. To infuse some sweetness and flavor, I often cook the stems alongside chopped sweet onions. This not only allows for even cooking, but also helps balance out the taste of the chard. Check out PHOTO 2 to get a visual of the finished product.
What can I do with extra Swiss chard?
Chard is a versatile leafy green that can be transformed into a variety of delicious dishes. After blanching it and squeezing out the excess moisture, you can use it to make various types of pasta such as gnudi or use it as a filling for ravioli and cannelloni. It’s also tasty when blended with eggs, flour, herbs, and cheese, formed into fritters, and fried until crispy. Similar to cabbage, chard can be boiled briefly and then stuffed with either meat or vegetable fillings before being steamed in a broth or tomato sauce.
Bottom Line
As a vegan chef, I hope this Swiss Chard and Lentil recipe will inspire you to add more plant-based meals to your diet. Not only is this dish packed with nutrients, but it’s also incredibly versatile and flavorful. Whether you’re looking for a comforting soup, a hearty stew, or a nutritious salad, this recipe has got you covered.
By using simple ingredients like lentils, Swiss chard, garlic, and onions, you can create a delicious and satisfying vegan meal that will nourish your body and please your taste buds. And with so many variations and substitutions to choose from, you can make this recipe your own and tailor it to your preferences.
So why not give this recipe a try today? It’s easy to make, affordable, and can be enjoyed by vegans and non-vegans alike. With its rich flavors and wholesome ingredients, this dish may just become a new favorite in your household.
Thank you for reading this article and joining me in promoting healthy and compassionate eating habits. Let’s cook more plant-based meals together and improve our health while also helping the planet. Remember, every meal counts!
Swiss Chard and Lentils - Vegan Version Recipe
Ingredients
- 1/2 medium onion, chopped fine
- 2 garlic cloves, minced
- 2 tablespoons olive oil
- 1 cup lentils, I used green French lentils
- 2 cups water
- 1 bunch swiss chard
- 4 teaspoons red wine vinegar
- salt and pepper
Instructions
- In a sauce pan, in 1 tablespoon of the oil, saute the onion and garlic until soft and aromatic, about 5 minutes.
- Add the lentils and water. Bring to a boil. Allow to boil about 30 minutes, or until the water is absorbed and the lentils are barely tender. Set aside.
- While the lentils are boiling, cut the leaves off of the swiss chard. Cut the leaves into small pieces and set aside. Cut the stalks into bite sized pieces.
- In a large pan, in the other tablespoon of oil, saute the chard stalks until tender, about 5 minutes.
- Add the leaves to the stalks and cook until wilted - 2 or 3 minutes.
- Add the vinegar and then stir in the cooked lentils. Mix to combine. Add salt and pepper to taste. Then serve!
Add Your Own Notes
Nutrition
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Jolo is a talented chef and food blogger with a passion for vegan and Caribbean flavors. From savory vegetarian dishes to tropical smoothies, Jolo’s Kitchen has something for everyone. Whether you’re looking for meat-free meals or creative Caribbean recipes, Jolo’s Kitchen is the perfect place for you.