Sauteed silverbeet (also known as Swiss chard) is one of my favourite side dishes! It’s so easy and quick to prepare and goes with pretty much everything!
You can change the flavour by simply swapping some spices, adding either garlic or onion, or turning it into a stir-fry by adding other veggies (like celery or capsicum/bell pepper).
Contents
As part of the dark leafy greens family, silverbeet is loaded with essential vitamins and minerals for a boost of energy, a healthy gut, strong bones, relaxed muscles and natural detox.
And because silverbeet is so rich in those beneficial nutrients, we have to be a bit more careful when sauteing. Nothing difficult - promised. But let’s hook in!
How to saute silverbeet
Preparation
Slice the stem into 0.5 cm / ¼ inch thick slices and put them aside. For the leaves, I usually slice them (1.5cm / ½ inch) as well and then cut across, lengthwise, a few times so the strips won’t be as long as spaghetti…
Some people also peel the stems before cooking because they can be a bit stalky. I don’t really mind it and I have never done this. So, this is up to you.
For a side dish, I use one whole leaf (incl. stem) per person. For a larger serving, I add one more. It looks like a lot of food when you cut it, but the leaf reduces its size while sauteing.
Sauteing silverbeet
- Heat some olive oil in a frying pan over medium heat.
- Add stems first (optional: chopped onion or garlic) and saute for about 2-3 minutes, stirring frequently.
- Then, add the leaves and only fry for 1-2 minutes. Season with salt & pepper (see “ingredients” for more ideas).
The leaves as well as the stems which usually are either white, yellow or red, are all edible. So, don’t just use the leaves only!
In order to get the most benefits from this yummy veggie, you cook the stems and leaves separately. The leaves don’t need as long to cook as the stems.
Plus, if you keep your cooking time minimal, you won’t destroy as many vital vitamins and minerals.
Ingredients (some ideas)
- silverbeet
- onion/garlic or both
- salt & pepper
- spices
Obviously, we need silverbeet for sauteed silverbeet, right? But what else can we add?
I always saute silverbeet with either onion or some garlic. Sometimes even both. They just add this great “stir-fry flavour”.
Salt & freshly cracked black pepper are always a must. They’re the very basic seasoning for sauteed silverbeet.
Spices & Flavours for your sauteed silverbeet
Depending on what you make this sauteed silverbeet for (side dish for what?…), you can adapt the seasoning accordingly. Here are some ideas:
- Indian spices like cumin, coriander, turmeric and even cinnamon or nutmeg
- smoked paprika
- spice blends like cajun or taco seasoning
Cumin: I love Indian spices and, as you may be able to see in the pictures, I like adding whole cumin seeds. I saute a teaspoon of cumin seeds together with the onion and/or garlic to release their wonderful flavour.
Nutmeg: Growing up in Germany, I learned from very little on: nutmeg goes on everything. Potatoes, spinach, in your sauces… You name it. But I do like sauteed silverbeet with a pinch of ground nutmeg (don’t overdo it—a pinch only)!
Smoked Paprika/spice blends: For these spices, I usually add about ¼ teaspoon to my silverbeet.
Storage
You can keep leftovers in the fridge for 5-7 days or you can freeze them for a couple of months too.
My Top Tip: You can also use the leftovers in soups, casseroles and pies!
Food safety
Silverbeet is moderately high in oxalates/oxalic acids which aren’t necessarily harmful to healthy people. But they can be a concern for those of you with kidney problems.
Eating high amounts of foods that contain oxalates can increase the risk of kidney stones in some people (read more about it here). Cooking/boiling silverbeet instead of sauteing can reduce the intake.
📖 Recipe
Ingredients
- 2 big leaves of silverbeet with stems (or 4 small ones)
- salt & pepper to taste
- 1 small onion optional
- 2 garlic cloves optional
Instructions
- Slice the stem into 0.5 cm / ¼ inch thick slices and put them aside. Slice the leaves into 1.5cm / ½ inch thick strips and then cut them lengthwise a few times to shorten them.
- Heat some olive oil in a frying pan over medium heat.
- Add stems first (optional: chopped onion and/or garlic) and saute for about 2-3 minutes, stirring frequently.
- Then, add the leaves and only fry for 1-2 minutes. Season with salt & pepper.
Notes
- Some people also peel the stems before cooking because they can be a bit stalky.
- In order to get the most benefits from this yummy veggie, you cook the stems and leaves separately. The leaves don’t need as long to cook as the stems. Plus, if you keep your cooking time minimal, you won’t destroy as many vital vitamins and minerals.
