Recipe description
July 19, 2026
Chard with potatoes and garlic
Fiber-rich chard, potatoes, and garlic for gentle digestion support.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from greens and potatoes, supporting digestive health.
- Includes polyphenol-rich chard and olive oil for plant-based nutrients.
- Simple, quick, and balanced with healthy fats and gentle starch.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chard
2
cup
Potato
400
gram
Garlic
3
clove
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Instructions
1
Peel and dice the potatoes into 1-inch cubes.
2
Place potatoes in a pot of salted water and boil for 10-12 minutes until tender but not mushy.
3
While potatoes cook, wash the chard thoroughly and chop into bite-sized pieces, separating stems from leaves.
4
Mince the garlic cloves finely.
5
Heat olive oil in a large pan over medium heat. Add garlic and sauté for 1 minute until fragrant.
6
Add chard stems to the pan and cook for 3-4 minutes until slightly softened.
7
Add chard leaves and cook for another 2-3 minutes until wilted.
8
Drain the cooked potatoes and add them to the pan with the chard.
9
Season with salt and black pepper, then toss everything together gently.
10
Cook for 2 more minutes to combine flavors, then serve warm.
More Recipes For Your Gut
Nutrition
286 kcal
Calories
6 g
Protein
34 g
Carbohydrates
6 g
Fiber
2 g
Sugar
14 g
Fat
2 g
Saturated fat
1.5 g
Salt
FAQ
Can I substitute chard with other greens like spinach or kale?
Yes—spinach or kale work, but cooking times may vary; kale may take longer to wilt.
How should I store leftovers and how long do they last?
Refrigerate in a covered container for 2–3 days; reheat gently on the stove or in a microwave.
Is this dish gluten-free and vegan?
Yes. It uses plant-based ingredients and contains no gluten or dairy.
How can I adjust the oil or seasoning?
You can reduce oil to 1 tablespoon or sauté with a splash of water; adjust salt and pepper to taste.
Can I freeze this dish?
Best eaten fresh; you can freeze cooked chard and potatoes after cooling, but texture may change.
What nutrients does this provide?
Fiber from chard, resistant starch from potatoes, and prebiotic garlic; also vitamins A, C, and K.
How do I know when the potatoes are done?
Boil until tender when pierced with a knife, about 10–12 minutes.
How should I serve this dish?
Serve warm as a side with fish, chicken, or beans; it can also be a light main with grains.
Are there variations or add-ins?
Try lemon zest or juice, chili flakes, or parsley for brightness; onions also work.
Should I wash the chard before cooking?
Yes, rinse thoroughly to remove soil, especially from the stems.
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