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If you enjoy cooking with vibrant vegetables, you’ll love getting familiar with rainbow chard! This leafy green is a nutritional powerhouse that tastes delicious and is easy to incorporate into a diverse range of recipes.
Rainbow chard gets its name from its brightly colored stems or stalks that can range from purple to bright red, pink, orange and even yellow. The phrase “eat the rainbow” takes on new meaning when you’re cooking with rainbow chard.
Whether you’re a long-time lover of chard or looking for ways to incorporate something new into your family’s meal rotations, this guide to rainbow chard covers the basics of this bright and beautiful leafy green vegetable.
What is rainbow chard?
If you’ve heard of Swiss chard, you’ll be delighted to know that rainbow chard is simply a variety of Swiss chard. It’s not a different species of plant, but a blend of chard varieties with multi-colored stalks or stems. Chard is a part of the beet family.
Rainbow chard is generally in season from late spring through early fall. In regions with milder winters, it may grow year-round, as it’s somewhat frost-tolerant. However, its flavor is often sweetest when harvested in cooler months.
Quick Facts
- Scientific name: beta vulgaris
- Alternative names: silverbeet
- Origin: descendent of the sea beet, a coastal plant found in along the shores of the Mediterranean and Atlantic in Europe and North Africa (1).
- Seasonality: cool-season plant best harvested in cooler months
What does rainbow chard taste like?
While most chard varieties share a similar flavor profile, rainbow chard stands out due to its vibrant colors. Compared to plain green or white chard, rainbow chard tends to be a bit more tender, especially when its leaves are harvested young. The colorful stems are slightly sweeter, which adds visual appeal and flavor to dishes.
I’ve seen some people report that rainbow chard has a bitter flavor profile. That has not been my personal experience. When sauteed or added to soups, I find that rainbow chard tastes similar to spinach but maintains a slightly heartier texture.
Can you eat it raw?
Similarly to Swiss chard, rainbow chard can be enjoyed cooked or raw. This is a very versatile green. If you’re eating chard raw, be mindful of the stems. Young chard leaves have soft stalks or stems, but mature chard will have a firm stalk that is better suited for cooking.
To enjoy raw chard that has a firm stalk, simply remove the leaves from the stalk just as you would hearty kale. Chop the tender leaves to enjoy in salads or blended into smoothies. Save the firm stalks for sautés, soups or stews.
Health Benefits
With its bright, colorful stalks and deep green leaves, rainbow chard is a true beauty and a nutritional powerhouse. Adding it to your meals is an easy way to boost your intake of these essential nutrients and support overall wellness.
Here’s a quick look at a few of the many essential nutrients found in rainbow Swiss chard.
- Antioxidants—Beta-carotene, lutein, and zeaxanthin are antioxidants that protect cells from damage, reduce inflammation, and support eye health, particularly in preventing age-related vision issues.
- Vitamins—Chard is an excellent source of vitamins A, C, and K. Vitamin A supports eye health, immune function, and skin health, while vitamin C boosts immunity and aids in collagen production for skin and connective tissue. Vitamin K is essential for blood clotting and bone health.
- Fiber—With a high fiber content, chard aids digestion and supports gut health. Fiber helps regulate blood sugar levels and lowers cholesterol, which is beneficial for cardiovascular health.
Rainbow Chard: Frequently Asked Questions
What part of the vegetable is edible?
The entire plant is edible. How firm or soft the color stalks are will depend on the maturity of the plant when it was harvest. Younger stalks are soft and can be enjoyed raw while firmer, more mature stalks are best enjoyed when cooked in soups and stews, sautés, stir fries and braised dishes.
Is rainbow chard sweet or bitter?
Some people report that chard is bitter, but that has not been my experience. I liken the taste of chard to spinach, but with a firmer texture. I have never tasted a chard that is sweet on its own, but it could be made to accompany a sweeter profile based on how it is prepared.
What flavors pair well?
Garlic, onion, lemon, red pepper flake and cumin are among the many aromatics and spices that pair deliciously with rainbow chard.
How to Store Rainbow Chard
Whether you’re looking to keep the chard fresh or freeze it for future use, proper storage is important. Below are two methods for storing your chard.
Fresh
To keep rainbow chard fresh, start by gently washing and drying the leaves, then wrap them loosely in a paper towel to absorb excess moisture. Place the chard in a plastic or reusable bag and store it in the crisper drawer of your refrigerator. Stored properly, rainbow chard can last up to five to seven days.
Frozen
For longer storage, you can blanch and freeze the leaves; simply blanch them in boiling water for about 2 minutes, transfer to an ice bath to cool, pat dry, and then freeze in an airtight container. This method preserves the color, nutrients, and flavor for up to several months.
Incorporating rainbow chard into your family’s meal rotation is a simple way to enjoy its vibrant colors, mild flavors and powerful health benefits.
Whether you’re adding it to a hearty soup, sautéing it as a side, or blending it into smoothies, rainbow chard is a wonderful way to nourish your body and brighten up your plate.
Sources Cited in This Article:
- Specialty Produce: Rainbow Swiss Chard
*Medical Disclaimer: All content and information on this website is for informational purposes only and does not constitute medical advice. Always consult a medical professional or healthcare provider if you are seeking medical advice, diagnosis or treatment. Sweet New Roots, LLC is not liable for risks or issues associated with using or acting upon the information on this website.
