Winter is the season when hearty greens like kale, Swiss chard, and collards take center stage. These nutrient-packed vegetables thrive in cooler weather, making them an easily available staple for anyone looking to maintain a healthy diet during the colder months. Amazingly versatile, winter greens pack a powerful nutritional punch of vitamins, minerals, and antioxidants that will keep you and your immune system healthy all season long.
Popular Winter Greens
Winter greens are found in and thrive in just every climate and growing condition. Between wild greens like dandelions and the beloved (or not) but commonplace broccoli, there are far too many types of winter greens to count. Among the most popular varieties that are likely available in your supermarket are:
- Kale: A nutritional powerhouse, kale works well in everything from salads to soups and even baked as chips.
- Swiss Chard: With its colorful stems and slightly earthy taste, Swiss chard is a perfect addition to sautéed dishes and pastas.
- Collard Greens: Known for their sturdy leaves, collards are often used in slow-cooked dishes or as a wrap alternative.
- Mustard Greens: These greens add a peppery kick to dishes and are great for sautéing with garlic.
- Spinach: While available year-round, spinach reaches peak sweetness in winter and pairs well with eggs, grains, and cheese.
Why Winter Greens Deserve a Spot on Your Plate
Nutritionally dense, winter greens are rich in vitamins A, C, and K, as well as minerals such as calcium and magnesium. They’re also a great source of fiber, supporting digestion and helping to regulate blood sugar.
Additionally, any gardener will tell you that these greens are easy to grow and actually at their best during cold weather. Cold maximizes the flavor of greens by reducing their bitterness and enhancing their natural sweetness.
Lastly, winter greens are adaptable and a wonderful addition to a variety of dishes including soups, sautés, salads, and even smoothies.
Cooking Tips
Greens make fabulous side dishes that you can easily flavor with your favorite seasonings. However, there are a few basic preparation tips you should always follow.
- Wash Thoroughly: Greens often carry dirt and grit, especially if purchased fresh from a market or farmer’s market.. Soak them in cold water, rinse, and pat dry.
- Balance Flavors: Pair the slight bitterness of greens with acidic ingredients like lemon juice, balsamic vinegar, or tomatoes.
- Don’t Overcook: Overcooking can make greens too soft or even mushy and reduce their nutrient content. Aim for a tender-crisp texture.
- Use the Stems: Don’t toss the stems—chop and sauté them for added flavor and texture.
Winter Greens and White Bean Stew
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Serves 4
Ingredients:
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 tsp smoked paprika
- 1/2 tsp red pepper flakes (optional)
- 1 bunch of kale or Swiss chard, stems removed and leaves chopped
- 1 can (15 oz) diced tomatoes
- 1 can (15 oz) white beans, drained and rinsed
- 4 cups vegetable broth
- Salt and pepper to taste
- Juice of 1 lemon
- Fresh parsley or grated Parmesan for garnish
Instructions:
Clean and chop your greens and set aside. Then prepare your onion and white beans and ready the rest of your ingredients.
Heat olive oil in a large pot over medium heat. Add the onion and cook until softened, about 5 minutes.
Stir in the garlic, smoked paprika, and red pepper flakes. Cook for 1 minute until fragrant.
Add the chopped greens and sauté until slightly wilted, about 3 minutes.
Stir in the diced tomatoes, white beans, and vegetable broth. Bring to a boil, then reduce heat and simmer for 15 minutes.
Season with salt and pepper, then stir in the lemon juice.
Serve the Winter Greens and White Bean Stew hot, garnished with parsley or Parmesan. Enjoy!
Nutritional Information (per serving):
Calories: 180; Protein: 8g; Carbohydrates: 24g; Fiber: 6g; Fat: 5g
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