Swiss Chard Salad with Roasted Beets, Goat Cheese + Garlic Chili Croutons

This is one of my favorite summertime salads. The swiss chard provides a slight bitterness, while the beets add some sweetness and the goat cheese, a creamy richness. And don’t forget the crunchy garlic croutons – add some chili flakes for a spicy kick! Delicious!

I’ll admit - before making this salad I rarely ate swiss chard. For some reason, I would always opt for spinach, kale or mixed greens as my salad base. In an effort to broaden my veggie horizons, I decided to try out some different options, and I’m so glad I did! Kale is often lorded as the ‘king of the green veggies,’ but swiss chard is equally as impressive, packed full of antioxidants, folate, iron and fiber. Just one serving covers your daily vitamin A, K and C requirements. Beetroots pack a nutritious punch. Studies show that beetroot can help lower blood pressure, it’s high in nitrates that can enhance athletic performance and contains an antioxidant called betalain which research shows that this can protects our cells from cancer.  

Pro tip: Drink a large glass of OJ at the same time to maximize iron absorption from the veggies.

Prep Time: 15 mins
Cook time: 20 mins
Serves: 4 (approx 200g)

Ingredients:

1 large bunch Swiss chard
1 large beetroot
6 tbsp extra virgin olive oil (4 tbsp for dressing)
1 slice wholegrain bread
1 tbsp chopped garlic
1 tbsp crumbled goats’ cheese
½ tsp crushed red pepper flakes, optional
Salt and pepper to taste

Dressing

4 tbsp extra virgin olive oil
2 tsp dijon mustard
2 tsp apple cider vinegar
2 tsp maple syrup

Prep the Veggies

1.   Preheat oven to 400 degrees F

2.  Thoroughly rinse beetroot under cold water. Before chopping the beet, I strongly recommend wearing disposable gloves, an apron and a easy to clean cutting board! Or alternatively try to buy pre chopped beets to save time. Cut the ends off and peel with a sharp knife. But into ½ inch cubes, place into a medium bowl. Add 1 tbsp olive oil, stir to evenly coat, add a pinch of salt and pepper. Place cubes on a foil-lined baking tray and bake in the oven for 20 mins, stirring halfway through

3. Thoroughly rinse the swiss chard in cold water. Pat dry. Remove the stems from the leaves and discard. Stack the leaves on top of each other and finely slice them into thin slithers. Place leaves into a large bowl

Make Dressing

4. Add 4 tbsp extra virgin olive oil, dijon mustard, maple syrup and apple cider vinegar to small bowl and mix. Before adding to the salad I recommend giving it a taste first and adjusting to your taste preference.

5. Add to large bowl with swiss chard and massage with salad tongs for a minute or so, set aside.

Cook the croutons

6. Slice the wholegrain bread into 1- inch cubes (remove crust if you prefer)

7. Add 2 tbsp olive oil, chopped garlic and chili flakes (optional) to a saucepan on medium-high heat. Once hot, fry the sliced bread to make croutons. Turn regularly to prevent burning. continue to cook for approx. 1 minutes and remove from heat  

Combine Ingredients
8. Remove beetroot from the oven. Add to bowl with swiss chard and croutons. Add crumbled goats’ cheese and serve.

Click here to see the full nutritional breakdown

Enjoy!

Did you make this recipe? Tag me - I would love to see it! @nutritionbytamsin