Chard Salad with Carrots, Beets and Sunflower Seeds

6.19.17 / Comment


Attractive and Appetizing

What better way to celebrate fresh produce than with this gorgeous salad? Our Chard Salad with Carrots, Beets and Sunflower Seeds is the perfect recipe for any occasion, as it’s sure to satisfy both your taste buds and visual appetite thanks to its vibrant colors and nutritional qualities. Filled with vibrant vegetables, crunchy sunflower seeds, and a tangy dressing, this is one salad that will quickly become a staple in your kitchen! We love how flavorful this recipe is, but the best part is that it’s great all year round, and can be used for an easy work lunch, quick dinner option, or a fun party dish. But, however you choose to enjoy this salad, we guarantee that everyone will be coming back for seconds!



Delicious and Nutritious!

Not only is this salad pretty to look at, but it also packs a big nutritional punch! Thanks to the swiss chard, this vibrant salad is filled to the top with properties that help enhance and prolong our health. The Swiss chard in this salad contains inorganic nitrates, and studies have even shown that a diet rich in inorganic nitrate, a substance found in dark leafy greens, may lead to a lowering of blood pressure and improved endothelial function (1). The health of the inner lining of our blood vessels is important, especially as we age. Consuming foods like Swiss chard will help keep our bodies running at optimum levels and can help stop diseases like hypertension, diabetes, and cardiovascular disease.


Make it a Side!

In addition to this salad’s many health benefits, it’s great when served with other dishes. For further inspiration, try pairing this beautiful salad with our mouth-watering Grilled Cheese with Avocado and Sun-Dried Tomatoes for a heartier meal! With so much flavor and nutritional qualities, we are sure this recipe will become a staple for years to come!

Chard Salad with Carrots, Beets and Sunflower Seeds

Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Servings 6 servings


  • 6 cups swiss chard, raw (about 2 bunches), chopped and rinsed
  • 1 cup carrots, peeled and spiralized or grated
  • 1 beet (approx. 1/2 cup), peeled and spiralized or grated
  • 1/4 cup red onion, chopped
  • 1/3 cup olive oil
  • 2 tbsp apple cider vinegar
  • 1/4 tsp honey, or sorghum syrup
  • 1/4 tsp salt
  • 1/4 cup sunflower seeds


  1. In a large mixing bowl, add chard, carrots, beet, and red onion, and toss to combine. Set aside.

  2. In a small bowl, whisk together olive oil, apple cider vinegar, honey, and salt until emulsified. Pour dressing over the vegetables, and toss together until combined.

  3. Let vegetables marinate at room temperature for at least 45 minutes to 1 hour to soften the chard and beets.

  4. Sprinkle with sunflower seeds and serve.

Recipe Notes

Nutrient Analysis:
Serving size: 1 1/4 cup Calories: 130 calories, Fat: 10 grams, Saturated fat: 1 gram,Carbohydrates: 5 grams, Sugar: 3 grams, Sodium: 100 milligrams, Fiber: 2 grams,Protein: 1.5 grams, Cholesterol: 0 milligrams

Disclaimer: Triad to Wellness is a nutrition consultant for the Sorghum Checkoff. We were notcompensated for this post; all opinions are our own.

(1) Ahluwalia A, Ashor AW, Lara J, et al. Effects of inorganic nitrate and beetroot 
supplementation on endothelial function: a systematic review and meta-analysis. 
European Journal of Nutrition. 2016 Mar;55(2):451-459.

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