Swiss Chard and Lentil Bolognese

Red and Green Swiss Chard on a blue cutting board

Swiss Chard is a leafy green closely related to the beet plant. It is easy to recognize by its broad leaves and colorful stems of white, yellow, red, orange or purple. Its young leaves are tender and can be eaten raw in salads or used similarly to spinach in a variety of recipes. Older leaves are better cooked and can be added to soups, stir fry, sauces, or even stuffed.

In western North Carolina, Swiss chard is typically planted in early spring, either through directly sowing the seeds into the ground, or by starting seeds indoors and transplanting at a later time. It is ready to harvest in May and June. It can be grown in containers, borders, or in vegetable gardens. A second planting of Swiss chard can be sown in late summer for a fall harvest. Chard can tolerate a light frost and is a cool-season green, growing well in both cool and warm environments. Plant chard half an inch deep in a well-drained, sunny area. Once seedlings are established, thin plantings 6 inches apart.

Infographic of the life cycle of the Swiss chard plant

Nutritional Value

Swiss chard

Nutrient Raw (1 cup) Cooked (1 cup)
Calories 7 35
Fiber 0.6g 3.7g
Protein 0.7g 3.3g
Vitamin K 299 mcg (250% DV) 573 mcg (477% DV)
Vitamin A 110 mcg (12% DV) 535 cg (60% DV)
Iron 0.65 mg (4% DV) 3.95 mg (22% DV)
Potassium 136 mg (3% DV) 961 mg (20% DV)

Recipe

Swiss Chard and Lentil Bolognese

Ingredients

  • 1 bunch - Swiss chard, rainbow or regular
  • 1 cup - Dried brown or black lentils, uncooked
  • 8 oz - Whole wheat pasta, shape of your choice
  • 1/2 lb - Fresh tomatoes, chopped
  • 2 - 3 cloves of fresh garlic, minced
  • 1 tsp onion powder
  • 2 - 3 tsp dried Italian herb blend or Oregano
  • 1 - 2 tbsp olive oil
  • Salt and Pepper to taste

Directions

  1. Cook lentils and pasta separately according to package directions.
  2. Chop tomatoes, chard stems, chard leaves, and garlic.
  3. Add olive oil to a pan and sauté tomatoes, chard stems, and garlic. Add onion powder, herbs, and salt and pepper to taste. Cook until soft and completely cooked through.
  4. Add chard leaves and cover with a lid for 3 - 4 minutes until leaves are fully wilted.
  5. Stir in cooked lentils and mix completely.
  6. Serve over pasta.

Cost

We prepared this recipe at the Buncombe County Cooperative Extension office on April 7, 2026 after purchasing all of the ingredients from our local grocery store. We made 4 plates with this recipe, equaling $2.32 per plate.

Ingredient Cost Amount
Swiss Chard $3.89 1 Bunch - Fresh
Whole Grain Spaghetti Noodles

$1.58

We used 1/2 the package =  $0.79

1 lb package
Dry Lentils

$1.68

We used 1/2 the package = $0.89

1 lb package
Grape Tomatoes - Loose Bulk $3.09 0.89 lbs (at $3.48 per pound)
Garlic $0.68 Fresh
     
Total: $9.29 Only used 1/2 package of noodles and lentils.
Price per Plate: $2.32 We made 4 plates.

Storing Swiss Chard

For ideal freshness, store chard in your refrigerator's vegetable crisper drawer. If your drawer has a humidity slider, set it to "high humidity" (closed vent). Leave chard unwashed until ready for use. Use within 5-7 days from purchase or harvest of your own.

When ready to use, remove any visible dirt and debris. Wash chard leaves under cold running water. Spread chard onto paper towels to dry.

More Recipes

For other Swiss Chard recipes check out NC Cooperative Extension - Lenoir County Center's information here: https://lenoir.ces.ncsu.edu/news/the-greens-of-spring-swiss-chard/