Recipe description
July 21, 2026
Potato and chard stew
A cozy potato and chard stew that supports gentle digestion.
Easy Recipe
One Pot Meal
82%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- High in fiber from potatoes and chard, supporting steady digestion.
- Plant diversity with leafy greens and allium vegetables.
- Olive oil and gentle simmering help preserve nutrients.
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
Potato
4
piece
Chard
2
cup
Onion
1
piece
Garlic
2
clove
Vegetable broth
2
cup
Oil, olive
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Thyme
1
teaspoon
Instructions
1
Peel and dice the potatoes into 1-inch cubes. Wash and chop the chard, separating the stems from the leaves.
2
Heat olive oil in a large pot over medium heat. Add chopped onion and cook until softened, about 5 minutes.
3
Add minced garlic and cook for 1 minute until fragrant. Add the potato cubes and chard stems, cooking for another 3-4 minutes.
4
Pour in the vegetable broth and add thyme. Bring to a boil, then reduce heat and simmer for 15 minutes until potatoes are tender.
5
Add the chopped chard leaves and season with salt and pepper. Simmer for another 5 minutes until chard is wilted.
6
Taste and adjust seasoning if needed. Serve hot.
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Nutrition
360 kcal
Calories
9 g
Protein
37 g
Carbohydrates
6 g
Fiber
5 g
Sugar
14 g
Fat
2 g
Saturated fat
1.2 g
Salt
FAQ
Can I scale this recipe to serve more people?
Yes. You can multiply or halve the ingredients to fit your servings. Cooking time may vary slightly.
Is this recipe vegan?
Yes, it’s plant-based. Use a vegan vegetable broth if you want it fully vegan.
What substitutions work for potatoes or chard?
You can swap potatoes for sweet potatoes or parsnips, and chard for kale or spinach. The chard stems can be cooked with the potatoes, or removed if you prefer a softer texture.
How long do leftovers keep in the fridge, and can they be frozen?
Store in the fridge for 3–4 days; you can freeze for up to about 3 months. Thaw and reheat gently.
Should I remove the chard stems before cooking?
The stems are edible. Chop them and cook with the potatoes, or leave them out if you prefer a softer texture.
Is this dish gluten-free?
Yes, provided you use a gluten-free vegetable broth.
How can I adjust the seasoning for kids or salt-sensitive eaters?
Reduce the salt; use herbs or a squeeze of lemon for brightness.
Can I add protein to make it more filling?
Yes—add beans, lentils, or firm tofu for extra protein.
What if I want it a little spicier?
Add a pinch of chili flakes or cracked black pepper, or a dash of hot sauce. Start small and taste.
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