Silver Beet

First blog of the month, so of course, a new recipe to share.  Silver beet (AKA chard) is often found in home vegie patches. Why? Because it is super easy to grow.  It is rich in vitamins A, B6, C & K, as well as folate.  It is towards the end of its Australian growing season – so you may be looking for a new idea to try out.  This is a super easy option.  It is a great accompaniment to a meat dish but perfectly OK to stand by itself as a main.  Oh, & for the win – it’s delish!

Always looks so pretty!
Image source: The Seed Collection

Rainbow Silver beet with Rice

Source: The Mediterranean Diet Cookbook by Dr Catherine Itsiopoulos

Serves: 2 as a main / 4 as aside

Great for: Mediterranean style, vego


✅ 2 tbspn extra virgin olive oil

✅ 1 red onion, chopped

✅ 1 clove garlic, chopped

✅ 1kg rainbow silver beet, roughly chopped

✅ 1 cup pureed tomato

✅ 1 cup water

✅ ½ cup rice

✅ Red chilli, finely sliced – optional


⭐️ Heat oil in a heavy based saucepan over a medium heat.  Sauté onion & garlic until they are translucent.

⭐️ Add the silver beet (& chilli if desired), sauté a further 2-3 minutes or until silver beet is wilted.

⭐️ Add tomato puree & water, stir well.  Bring to the boil, then simmer uncovered for approx. 5 minutes. 

⭐️ Add rice & simmer for a further 10-15 minutes, or until the rice is cooked.

⭐️ Remove from heat & allow to stand for 5 minutes prior to serving.

Easy, healthy & delish – what a combo!

#SelfCareSunday #Recipe #MedInspo #Vego #DairyFree #GlutenFree #EatWell #LiveWell #ConsciouslyNutritious

Published by Shân

I am incredibly passionate about food and its healing power – it is pretty amazing how what you eat affects how your body works! In fact, I was so fascinated, I went & got myself a degree in it – a Bachelor of Health Science (Nutritional and Dietetic Medicine). Now in all honesty I don’t eat or live a perfect lifestyle, nor will I ever pretend I do. Realistically I know you won’t be perfect either. And that’s OK. As a Clinical Nutritionist I focus on what we eat and how this has an impact on our health and wellness – everyday.

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