Swiss Chard with White Beans and Barley Recipe

Looking for an easy Swiss Chard with White Beans and Barley recipe? Learn how to make Swiss Chard with White Beans and Barley using healthy ingredients.


Submitted by phoray

Makes 6 servings



You can use kale instead of chard if you prefer. Also, using fresh diced tomatoes and home boiled beans will decrease the amount of sodium quite readily. Soy sauce is optional.

Recipe Ingredients for Swiss Chard with White Beans and Barley

1 cup barley, cooked
1 cup hominy, cooked
6 cups swiss chard
1 large onion, chopped
6 tsp garlic, minced
1/4 teaspoon red pepper flakes
1 tsp soy sauce
16 ounces Great Northern beans
30 ounce diced tomatoes
2 teaspoons dried basil
1 tsp black pepper
10 oz spinach

Recipe Directions for Swiss Chard with White Beans and Barley

  1. Cook the barley or your choice of grain according to package directions.

  2. Remove the stems from the chard/kale just where the leaf meets the stem. Chop each stem into 1/2-inch pieces and set aside. Slice the leaves into 1/2-inch slices and discard the stems.

  3. Heat a large, non-stick skillet over medium high heat. Add the chard/kale and the onion and cook, stirring regularly, until the onion begins to turn golden.

  4. Add water or a tablespoon of soy sauce to prevent sticking, if necessary.

  5. Add the garlic and red pepper and cook for another minute.

  6. Add the cooked barely, beans, tomatoes, basil, and bring to a simmer. Reduce heat to medium, and cover tightly. Cook, stirring occasionally, until chard/kale is tender (allow 5-12 minutes, depending on your taste).

  7. Serve with vinegar, and salt and pepper to taste

Categories

Beans, Vegetables

Nutrition Facts
Serving Size 383.7g
Amount Per Serving
Calories
175
Calories from Fat
12
% Daily Value*
Total Fat
1.3g
2%
Saturated Fat
0.1g
0%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
768mg
32%
Potassium
637mg
18%
Total Carbohydrates
34.7g
12%
Dietary Fiber
9.3g
37%
Sugars
8.3g
Protein
9.0g
Vitamin A 146% Vitamin C 63%
Calcium 13% Iron 23%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
95% confidence
A
  Good points
  • Very low in saturated fat
  • No cholesterol
  • Very high in dietary fiber
  • High in iron
  • High in manganese
  • High in magnesium
  • High in potassium
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sodium
  • High in sugar
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