White Bean Swiss Chard Saag

If you’re looking for a nutritious and delicious twist on a traditional Indian dish, this White Bean Swiss Chard Saag is the perfect recipe for you.

Saag, typically made with mustard greens or spinach, can be adapted to include a variety of leafy greens, making it a versatile and accessible dish for anyone, anywhere. In this version, we use Swiss chard and white beans to create a hearty, protein-packed meal that’s both satisfying and easy to prepare.

Why White Bean Swiss Chard Saag?

In many parts of the world, greens like Swiss chard and kale are more commonly available than traditional Indian greens. This recipe embraces the versatility of saag, showing that it can be deliciously made with any type of greens. Swiss chard is not only rich in vitamins and minerals but also brings a unique flavor to the dish. Paired with cannellini beans, a pantry staple known for their affordability and high plant-protein content, this saag variation becomes a wholesome, budget-friendly meal.

Health Benefits

Swiss chard is packed with essential nutrients such as vitamins K, A, and C, as well as magnesium, potassium, and iron. These nutrients are crucial for maintaining good health and can help in boosting immunity, supporting bone health, and reducing inflammation. Cannellini beans add a significant amount of plant-based protein and fiber, making this dish not only delicious but also beneficial for digestive health and muscle repair.

Ingredients and Substitutes for White Bean Swiss Chard Saag

Main Ingredients

  1. White Beans
    • Substitute: Cannellini beans can be substituted with Great Northern beans, navy beans, or even chickpeas if you prefer a slightly different texture and flavor.
  2. Swiss Chard
    • Substitute: If Swiss chard is unavailable, you can use other leafy greens such as kale, spinach, collard greens, or beet greens. Each will bring a unique flavor and texture to the dish.
  3. Whole Cumin Seeds
    • Substitute: Ground cumin can be used if whole seeds are not available, but start with half the amount as ground cumin is more potent.
  4. Green Chili Peppers
    • Substitute: Jalapeños or serrano peppers can be used as substitutes. For a milder option, use bell peppers or omit the chilies entirely if you prefer less heat.
  5. Fresh Ginger
    • Substitute: Ground ginger can be used in place of fresh ginger, but use 1/4 teaspoon of ground ginger for every 1 inch of fresh ginger.
  6. Garlic
    • Substitute: Garlic powder can be used if fresh garlic is not available. Use 1/8 teaspoon of garlic powder for each clove of garlic.
  7. Tomato
    • Substitute: Canned tomatoes (diced or crushed) can be used as a substitute for fresh tomatoes. Use about 1/2 cup of canned tomatoes for one medium fresh tomato.
  8. Garam Masala
    • Substitute: A mix of ground spices such as cumin, coriander, cardamom, black pepper, cinnamon, cloves, and nutmeg can be used to approximate garam masala if it’s not available.

How to make a White Bean Swiss Chard Saag?

  1. Preparation of White Beans:
    • Dry Beans: Soak overnight or for at least 6 hours. Cook in fresh water until tender, about 40 minutes.
    • Canned Beans: Simply drain and rinse.
  2. Prepare Swiss Chard:
    • Blanch the Swiss chard leaves for about 2 minutes in boiling water, then drain and set aside.
  3. Make the Masala:
    • Sauté cumin seeds, onions, garlic, ginger, and green chili peppers in olive oil.
    • Add spices and tomatoes, cook until tomatoes soften.
    • Blend the mixture with blanched Swiss chard.
  4. Combine and Simmer:
    • Add the blended mixture back to the pan with white beans. Simmer for 5-10 minutes.
  5. Tempering:
    • Sauté cumin seeds, julienned ginger, and dried red chili peppers in olive oil. Pour over the saag and let sit for 5-10 minutes.
  6. Serve:
    • Serve hot with naan or steamed rice.

How to store White Bean Swiss Chard Saag?

Refrigeration

Allow the saag to cool to room temperature before transferring it into airtight containers. Store these containers in the refrigerator where they will keep fresh for up to 3-4 days.

Freezing

Divide the cooled saag into individual portions and place them in freezer-safe containers or heavy-duty freezer bags. Label each with the date of preparation and store in the freezer for up to 2-3 months.

Reheating

Thaw frozen saag overnight in the refrigerator. To reheat, use a stovetop on medium heat, stirring occasionally, or a microwave. If using a microwave, place the saag in a microwave-safe dish, cover loosely, and heat on high for 2-3 minutes, stirring halfway through.

Following these instructions ensures your Swiss Chard and White Bean Saag remains flavorful and ready to enjoy.

Other bean curries from the blog:

Print

White Bean Swiss Chard Saag

Try this delicious and nutritious White Bean Swiss Chard Saag recipe that's perfect for a healthy meal. This easy-to-make dish combines tender white beans with flavorful Swiss chard in a rich, spiced masala. Enjoy it with naan or rice!
Course Dinner, Lunch
Cuisine American, European, Indian
Keyword Swiss chard saag, White beans, White beans saag
Prep Time 20 minutes
Cook Time 20 minutes
If using dry beans 40 minutes
Total Time 40 minutes
Servings 4
Calories 273kcal

Ingredients

  • 1 cup dry white beans 240 g or 2 cans (about 15 oz each) white beans, drained and rinsed
  • 1 lb Swiss chard about 500 g

Masala Base:

  • 1 tbsp olive oil 15 ml
  • 1 tsp whole cumin seeds
  • 1 medium onion finely diced
  • 3 cloves garlic finely chopped
  • inch piece of fresh ginger finely chopped (4 cm)
  • 2-3 green chili peppers finely chopped (adjust to taste)
  • ½ tsp ground turmeric
  • ½ tsp red chili powder
  • ½ tsp ground cumin
  • 1 tsp ground coriander
  • 1 medium tomato chopped
  • 1 tsp garam masala
  • tsp salt divided (¾ tsp each)

Tempering:

  • 1 tsp cumin seeds
  • 3-4 dried red chili peppers sliced
  • 1 inch piece of ginger julienned
  • A pinch of asafoetida hing

Instructions

Prepare the White Beans:

  • For Dry Beans: Soak the white beans in water overnight or for at least 6 hours. Drain and cook in fresh water until tender, approximately 40 minutes. Drain and set aside.
  • For Canned Beans: Drain and rinse the canned white beans thoroughly. Set aside.

Prepare the Swiss Chard:

  • Wash the Swiss chard thoroughly. If preferred, separate the white stems from the green leaves.
  • Blanch the leaves in boiling water for about 2 minutes, then drain and set aside.

Create the Masala:

  • Heat 1 tbsp olive oil in a large pan over medium heat. Add the cumin seeds and allow them to sizzle until fragrant.
  • Add the onions and cook until they become translucent. Mix in the chopped garlic, ginger, and green chili peppers. Sauté for about 20 seconds or until the raw smell disappears.
  • Sprinkle in the turmeric, red chili powder, ground cumin, and ground coriander. Cook for another 30 seconds before adding the chopped tomatoes. Continue cooking until the tomatoes are fully softened.
  • Allow the mixture to cool slightly, then blend it until smooth along with the blanched Swiss chard and a bit of water to achieve the desired consistency.

Combine and Simmer:

  • Pour the blended mixture back into the pan. Stir in the cooked or canned white beans. Add water as needed to adjust the consistency.
  • Bring the mixture to a boil, then reduce the heat. Cover and let it simmer for 5-10 minutes.

Prepare the Tempering:

  • In a small skillet, heat 1 tbsp olive oil. Add the cumin seeds and let them sizzle.
  • Add the julienned ginger and dried red chili peppers. Fry until the ginger turns golden brown.
  • Sprinkle in a pinch of asafoetida and immediately pour the tempering over the simmering saag. Cover the pan and let it sit for another 5-10 minutes to infuse the flavors.

Serve:

  • Serve the Swiss Chard and White Beans Masala hot, paired with naan or steamed rice for a delicious and wholesome meal.

Nutrition

Calories: 273kcal | Carbohydrates: 44g | Protein: 17g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 3mg | Sodium: 395mg | Potassium: 1653mg | Fiber: 12g | Sugar: 6g | Vitamin A: 7607IU | Vitamin C: 90mg | Calcium: 218mg | Iron: 9mg
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