We all know the amazing health benefits of dark leafy green vegetables, but liking them is another story for some people.  Swiss Chard and Spinach are on my go-to list because I love both of these nutrient-packed greens.  Beet greens are another great option that I cook often in the summer from the beets in my own garden.  Many people do not know Beet greens are edible, but go ahead and try them!  They are quite good!

But then there’s this stiff and rough green otherwise known as Kale.  Heralded as the Super Hero of all greens, Kale is one of the most nutrient-dense foods.  “A single serving (one cup) contains more than a day’s worth of vitamin A, which is important for eye health and immune function. It is also full of vitamins K, C, and B6 as well as manganese, copper, calcium, and magnesium”.  (https://nesfp.org/world-peas-food-hub/world-peas-csa/produce-recipes/lacinato-kale).   So even though that prickly stuff scares me I thought I’d give it a try for the health benefit.  I’ve tried it a few times and still no love here for Kale.  Then one day I spotted this beautiful dark green veggie with a smoother leaf called Tuscan Kale.   I love all things Italy, so anything with the word Tuscan in it had to be good!

And good indeed it is!  I like to combine Tuscan Kale with Swiss Chard which provides different texture and color.  I recommend removing the thicker park of the Tuscan Kale stem because it’s quite tough on the teeth.  Blanching the Kale for 3 minutes before sautéing helps as well, but I skipped that step today because I was running low on time.  No need to take either of these steps with the stems of the Swiss Chard which is much softer in texture and easier on those teeth.  Add in some olive oil, garlic, shallots, and perhaps a spicy pepper which I did this time, and voila you have your vitamin feast!

If you are maintaining a Plant-based or Vegan diet, add Beans to turn this side dish into a meal!

Print Recipe
5 from 1 vote

Sautéed Greens

Healthy Plant-Based Vegan Greens! Add Beans and make it a meal!
Prep Time10 mins
Cook Time20 mins
Total Time30 mins
Course: Main Course, Side Dish
Cuisine: American
Keyword: Healthy, Plabt-Based, Vegan, Whole Foods, Fresh, Clean Eating, Nutritionous, Antioxidents, Iron-Rich, Vitamin A, Gluten Free

Ingredients

  • 1 Bushel Kale
  • 1 Bushel Swiss Chard
  • 1 Small Shallot
  • 2 Cloves Garlic
  • 2 tsp Red Fresno Peppers
  • 3 tbsp Olive oil
  • 14 Bean of your choice. Optional

Instructions

  • In all stovetop cooking, season lightly with salt and pepper throughout the process rather than waiting until the end to allow the seasoning to settle and blend. Salt can taste overpowering if you wait until the end to add.
  • Heat skillet on medium heat. Add Olive oil
  • Add shallot and fresno pepper, sautee 2-3 minutes adding salt and pepper
  • Add garlic. Sautee 1 min.
  • Add Kale first because it's tougher and takes longer to cook. Sautee 3 minutes.
  • Add Swiss chard. Sautee until tender, adding salt and pepper. If adding Beans do so at this time.
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