Pickled Swiss Chard Stems

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
8%
Pickled Swiss Chard Stems
45 min.
8
72kcal

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Ingredients

  • tablespoons brown mustard seeds 
  • tablespoon caraway seeds 
  • pound swiss chard cut into 4" lengths (from 4 bunches)
  • 0.3 cup kosher salt 
  • small shallots thinly sliced
  • 0.5 cup sugar 
  • cup rice vinegar 

Equipment

  • frying pan
  • sauce pan
  • colander

Directions

  1. Toss chard stems, shallot, and salt in a colander set in the sink.
  2. Let stand 1 hour. Rinse and drain well.
  3. Meanwhile, toast mustard and caraway seeds in a small skillet over medium heat, stirring often, until mustard seeds begin to pop, about 2 minutes.
  4. Let seeds cool.
  5. Bring vinegar, sugar, and 1 cup water to a boil in a small saucepan; let cool slightly.
  6. Pour brine into jars.
  7. Let cool slightly, then cover and chill.
  8. DO AHEAD: Pickles can be made 2 weeks ahead. Keep chilled.
  9. Pickled Green Papaya
  10. Use the same salting method and brine, but instead of chard stems and shallot, use 1 sliced seeded peeled green papaya (about 1 lb.). Omit mustard and caraway seeds, and use 2 red or green Thai chiles and one 1"-piece peeled turmeric or ginger, thinly sliced.Pickled Banana Chiles
  11. Use the same salting method and brine, but instead of chard stems and shallot, use 1 lb. fresh banana chiles (cut a long slit in each pepper to allow brine to penetrate) and 1 sliced peeled carrot. Omit mustard and caraway seeds, and use 1 garlic clove.

Nutrition Facts

Calories72kcal
Protein7.65%
Fat5.59%
Carbs86.76%

Properties

Glycemic Index
22.76
Glycemic Load
9.25
Inflammation Score
-9
Nutrition Score
12.001739232436%

Flavonoids

Catechin
0.85mg
Kaempferol
3.29mg
Myricetin
1.76mg
Quercetin
1.25mg

Nutrients percent of daily need

Calories:71.92kcal
3.6%
Fat:0.45g
0.69%
Saturated Fat:0.03g
0.2%
Carbohydrates:15.62g
5.21%
Net Carbohydrates:14.27g
5.19%
Sugar:13.4g
14.88%
Cholesterol:0mg
0%
Sodium:3658.77mg
159.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.38g
2.75%
Vitamin K:470.65µg
448.24%
Vitamin A:3470.72IU
69.41%
Vitamin C:17.45mg
21.15%
Manganese:0.27mg
13.29%
Magnesium:50.78mg
12.69%
Vitamin E:1.12mg
7.45%
Iron:1.27mg
7.07%
Potassium:240.77mg
6.88%
Copper:0.12mg
5.99%
Fiber:1.35g
5.41%
Calcium:40.8mg
4.08%
Phosphorus:37.63mg
3.76%
Vitamin B6:0.07mg
3.58%
Vitamin B2:0.06mg
3.42%
Selenium:1.92µg
2.75%
Folate:9.89µg
2.47%
Vitamin B1:0.03mg
2.1%
Zinc:0.3mg
2.01%
Vitamin B3:0.28mg
1.42%
Vitamin B5:0.11mg
1.11%
Source:Epicurious