It’s a super food with the third highest nutrient density after watercress and chinese cabbage, and is a good source of folate, fibre, and vitamins A, k and C. It also contains betalains which can counter inflammation, protect the liver, and have anti-cancer and antioxidant activity. 

Good chard has fresh-looking, dark-green and glossy leaves and crisp stems. Avoid those that have scarred or wilted leaves. Wash chard stems because they can be full of dirt. You can freeze the leaves, but the stems don’t freeze well, so it’s best to separate them first. To store chard, chop it into a container and put it in the fridge for up to a week. 

Bean Soup with Chard 

Ingredients

• 2/3 cup chopped onion
• 1 medium carrot, chopped small
• 2 stalks celery, diced
• 2 cloves garlic, minced
• 2 teaspoons olive oil
• 3 cups vegetable broth
• 1 (15-ounce) can cannellini beans
• 2 cups chopped rainbow chard
• 1/2 cup corn kernels, optional
• 1/3 cup macaroni, small shells, or orzo pasta, optional
• 1 teaspoon Italian seasoning
• Salt, to taste
• Freshly ground black pepper, to taste

Directions

1. In a large soup pot, sauté the onion, carrot, celery, and garlic in olive oil for 2 to 3 minutes.
2. Add the beans, rainbow chard, vegetable broth, corn (if using), macaroni pasta, Italian seasoning, salt, and pepper to the pot, stirring to combine them.
3. Bring to a boil, then reduce to a medium simmer. Heat for 8 to 10 minutes, until macaroni and chard are both cooked.
4. Serve and enjoy your white bean and rainbow chard soup.