Savory Italian Braised Chard with Beans and Tomatoes
Experience the delightful flavors of Italy with this Savory Italian Braised Chard. Inspired by the recipe from 'Wild About Greens' by Nava Atlas, this nutritious dish is designed to fit perfectly into a Nutritarian lifestyle. Featuring vibrant chard leaves, earthy mushrooms, and savory Kalamata olives, this dish is not just healthy but also a filling and satisfying meal. The addition of black beans provides plant-based protein, while the infusion of dried herbs brings forth an aromatic essence. For added convenience, feel free to use frozen onions, mushrooms, and jarred garlic. Consider mixing in whole wheat pasta for an extra hearty twist. Perfect for a weeknight dinner or a special occasion, this recipe serves four and can be made in just one pot!
N/A
Servings
N/A
Calories
12
Ingredients
Ingredients
Chard leaves
16 ounces (chopped)
Onion
1 large (halved and thinly sliced)
Garlic cloves
4 (minced)
Mushrooms
4 (halved and sliced)
Kalamata olives
1/4 cup (pitted and sliced)
Diced tomatoes
1 can (16 ounces) (canned)
Black beans
1 can (16 ounces) (drained and rinsed)
Dried parsley
2 tablespoons (dried)
Italian seasoning
1/2 teaspoon (dried)
Basil
1/4 teaspoon (dried)
Oil
1/2 teaspoon (for coating the pan)
Dry sherry or water
1/4 cup (for moisture)
Instructions
1
Begin by washing the chard thoroughly. Chop it into crosswise strips, then cut those strips into 2-inch pieces, and set aside.
2
Prepare the onion, garlic, and mushrooms. Halve and thinly slice the onion, mince the garlic, and halve and slice the mushrooms. Place them all in a bowl since they will be cooked together.
3
In a separate bowl, combine the chopped olives with the canned diced tomatoes, drained black beans, dried parsley, Italian seasoning, and basil. Set this mixture aside.
4
Coat the bottom of a large covered frying pan or Dutch oven (at least 5 quarts) with a thin layer of oil. Heat the pan over medium heat.
5
Once the oil is hot, add the onion, garlic, and mushrooms. Sauté for about 5 minutes, or until they are soft and fragrant. If they begin to stick, add a splash of sherry or water as needed.
6
After the vegetables have softened, pour in the remaining sherry and add as much of the chopped chard as will fit. Cover the pan and let the chard wilt for about 2 minutes. Stir occasionally to ensure it wilts evenly.
7
Continue to add chard in batches until all of it is incorporated into the pan. Cook for an additional 2 minutes until the chard is bright green and just tender.
8
Finally, stir in the tomato, olive, and bean mixture. Heat everything through over low to medium heat, stirring frequently to allow the flavors to meld.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is Savory Italian Braised Chard with Beans and Tomatoes?
It is a nutritious, plant-based Italian dish featuring chard, mushrooms, black beans, and tomatoes, inspired by Nava Atlas's 'Wild About Greens'.
How many people does this recipe serve?
This recipe is designed to serve four people.
Is this recipe suitable for a vegan diet?
Yes, the recipe is entirely vegan as it uses plant-based ingredients like beans, greens, and vegetables.
What are the primary greens used in this dish?
The main green used is 16 ounces of chard leaves.
How should I prepare the chard?
Wash the chard thoroughly, chop it into crosswise strips, and then cut those strips into 2-inch pieces.
Can I use frozen vegetables for this recipe?
Yes, you can use frozen onions and mushrooms to save time during preparation.
What type of beans are included in this recipe?
The recipe calls for one 16-ounce can of black beans, drained and rinsed.
What size pan is recommended for cooking?
A large covered frying pan or Dutch oven with at least a 5-quart capacity is recommended.
Can I substitute fresh garlic for jarred garlic?
Yes, the recipe allows for either 4 fresh garlic cloves or jarred garlic for convenience.
How do I prevent the vegetables from sticking to the pan?
If the onion, garlic, or mushrooms begin to stick, add a splash of water or dry sherry as needed.
Is this dish considered a one-pot meal?
Yes, all the ingredients are cooked together in one pot, making it easy for cleanup.
What kind of olives are used?
The recipe uses 1/4 cup of pitted and sliced Kalamata olives.
Can I make this dish heartier?
Yes, you can mix in whole wheat pasta for an extra filling and hearty meal.
What herbs provide the Italian flavor profile?
Dried parsley, Italian seasoning, and dried basil are used to create the aromatic essence.
How long should I sauté the base vegetables?
Sauté the onion, garlic, and mushrooms for approximately 5 minutes until they are soft and fragrant.
Do I need to wilt the chard?
Yes, the chard should be added in batches and covered for about 2 minutes to allow it to wilt.
What is the final texture of the chard supposed to be?
The chard should be bright green and just tender once fully cooked.
Can I use water instead of sherry?
Yes, the recipe lists dry sherry or water interchangeably for adding moisture.
How should the mushrooms be prepared?
The mushrooms should be halved and then sliced before being added to the pan.
Does this recipe fit the Nutritarian lifestyle?
Yes, it is specifically designed to be health-conscious and nutrient-dense for a Nutritarian diet.
What type of tomatoes should I use?
The recipe requires one 16-ounce can of diced tomatoes.
How many ingredients are in this recipe?
There are 12 ingredients in total, including vegetables, beans, and seasonings.
Should the chard be added all at once?
It is best to add the chard in batches as it wilts to ensure it all fits and cooks evenly.
How do I finish the dish?
Stir in the tomato, olive, and bean mixture and heat everything through over low to medium heat.
Is there any oil used in this recipe?
A very small amount of oil (1/2 teaspoon) is used just to coat the bottom of the pan.
What is the total preparation and cook time?
While prep time varies, the active sautéing and braising steps take roughly 10-15 minutes once the vegetables are prepared.
How should the onions be sliced?
The onion should be halved and then thinly sliced.
Are the black beans cooked in the pot or separately?
The black beans are added to the pot at the end with the tomatoes and olives to be heated through.
Is this recipe gluten-free?
Yes, as written with the base ingredients, this recipe is naturally gluten-free unless you choose to add pasta.
What makes this dish savory?
The combination of mushrooms, Kalamata olives, and Italian herbs provides a rich, savory depth of flavor.