Sweet and Savory Swiss Chard and Black Beans

Making a meal choice that satisfies your partner’s preferences can feel like an unachievable feat. But, with this sweet and savory dish, everyone’s tastebuds will be singing the praises! Not to mention, this meal comes packed with satisfying textures such as juicy tomatoes, crumbly feta, dense beans, crunchy cashews, and succulent greens. While this plant-forward meal may have an irresistible flavor, its visual appeal will have you drooling at first sight. After all, people do tend to eat with their eyes first! Red. Yellow. Green. Black. Plus, thanks to Mother Nature’s thoughtful engineering, each vibrant color comes packed with its own unique set of nutrients.

Research shows that diets rich in antioxidants play a protective role against vascular complications often associated with hyperglycemia.1 Eat the rainbow to claim a pot of gold for better health. Enjoy this dish as an entrée or pair it with your favorite protein. For an additional burst of colorful, wholesome goodness, serve this dish alongside a small sweet potato. Take “chard” of your health, one colorful food at a time.

Makes: 1 serving
Serving size: 1
Prep time: 5 minutes
Cook time: 6 minutes

Ingredients for sweet and savory swiss chard and black beans

  • 1 garlic clove
  • 4 cups Swiss chard
  • 1 cup tri-color cherry/grape tomatoes
  • ½ cup black beans
  • 1 tsp soy sauce (Braggs liquid amino acid)
  • 2 tsp of balsamic vinegar
  • 2 tbsp of water
  • 2 tbsp of roasted lightly salted cashews
  • 2 tbsp of feta
  • Dash of cumin
  • Dash of crushed red chili pepper
  • Dash of black pepper

Optional Add-ins (nutrition facts calculated separately)

  • 1/3 cup cooked brown rice
  • 1/2 small sweet potato

Directions for sweet and savory swiss chard and black beans

  1. On a small plate, mince garlic. Let sit.
  2. Cut Swiss chard into 1-inch strips and half cherry tomatoes.
  3. In a cast-iron pan over medium-heat, place swiss chard and garlic, add in 1-2 tablespoons of water, vinegar, and soy sauce. Mix until fully incorporated. Cook greens until tender, approximately 5 minutes. You can cover with a lid to speed up the cooking time, just be sure to remove the lid to occasionally stir.
  4. Add beans and tomatoes to swiss chard mixture. Mix until fully incorporated. Cook for an additional minute to warm.
  5. Remove from heat. Serve topped with roasted cashews and feta cheese. May serve over top of rice or cubed sweet potato if desired.

Nutrition facts for sweet potato (optional)

½ chopped steamed small sweet potato

  • Cals: 50
  • Carbohydrate: 11 g
  • Sugars: 2 g
  • Protein: 1 g
  • Fat: 0 g
  • Total Fiber: 1 g
  • Saturated Fat: 0 g
  • Sodium: 30 mg
  • Magnesium: 24 mg
  • Potassium: 153 mg

Nutrition facts for brown rice (optional)

1/3 cup brown rice

  • Cals: 100
  • Carbohydrate: 22 g
  • Sugars: 0 g
  • Protein: 3 g
  • Fat: 1 g
  • Total Fiber: 1 g
  • Saturated Fat: 0 g
  • Sodium: 0 mg
  • Magnesium: 26 mg
  • Potassium: 58 mg

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Nutrition facts

Per Serving

  • calories: 424
  • carbohydrate: 44g
  • fat: 19g
  • fiber: 14g
  • potassium: 1506mg
  • protein: 23g
  • saturated fat: 6.5g
  • sodium: 1372mg
  • sugar: 9g
Photograph by Melissa Halas. All rights reserved. Used with permission.

Disclaimer: Type2Diabetes.com cannot guarantee a recipe that has been scaled to make a different number of servings from the original.


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