Chard Salad with Carrots, Beets and Sunflower Seeds

6.24.16 / Comment

Chard Salad with beets & Carrots

What better way to celebrate the first of summer than with this gorgeous salad? We love how vibrant the colors are, and with fresh produce combined with crunchy sunflower seeds, the combination is a win in our books! This colorful chard salad is the perfect dish to make a few days prior to serving, as it gives the chard, beets, and carrots time to soften and develop a tangy, delicious flavor. Not only is this salad pretty to look at, but it packs a big nutritional punch! Thanks to the swiss chard, it’s rich in vitamin K, vitamin A, vitamin C, magnesium, copper, potassium, vitamin E, iron, and fiber. Studies have even shown that swiss chard has anti-inflammatory benefits, may help regulate blood sugar, and aid with bone health (1), so go ahead and reap all of the benefits that this salad has to offer! Your body will thank you later.

Chard Salad with beets, onions, sunflower seeds

 

Chard Salad with Carrots, Beets and Sunflower Seeds
 
Prep time
Cook time
Total time
 
Serves: 6 servings
Ingredients
  • 6 cups Swiss Chard, raw (about 2 bunches), chopped, rinsed
  • 1 cup spiralized or grated carrots, peeled
  • 1 spiralized or grated beet (approximately ½ cup), peeked
  • ¼ cup red onion, chopped
  • ⅓ cup olive oil
  • 2 tbsp apple cider vinegar
  • ¼ teaspoon honey or sorghum syrup
  • ¼ teaspoon salt
  • ¼ cup sunflower seeds
Instructions
  1. In a large mixing bowl, add chard, carrots, beets, 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 in the large mixing bowl.
  3. Toss together and marinade at room temperature for at least 45 minutes to 1 hour which will soften the chard and the beets.
  4. Sprinkle with sunflower seeds.
Notes
Sprinkle with hemp seeds, pine nuts, Pecorino or Parmesan cheese.
Add olives or tomatoes, if desired.
Nutrition Information
Serving size: 1¼ cup Calories: 110 calories, Fat: 10 grams, Saturated fat: 1 gram, Carbohydrates: 5 grams, Sugar: 3 grams, Sodium: 100 milligrams, Fiber: 2 grams, Protein: 3 grams, Cholesterol: 0 milligrams

(1) Swiss Chard. The World’s Healthiest Foods. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16

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