Collard Greens
Brassica oleracea var. viridisClinical Encyclopedia
Collard Greens provides 32 kcal, 3g of protein, 6g of carbohydrates, and 4g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Collard greens are a leafy green vegetable belonging to the Brassica family, known for their high nutrient density and health benefits. They are rich in vitamins A, C, and K, and provide a good source of fiber and minerals.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed steamed or sautéed to retain nutrients; can also be used in salads when young and tender.
Smart Selection & Storage
Choose collard greens that are vibrant in color, with firm, crisp leaves and no signs of wilting or yellowing.
Store in the refrigerator in a perforated plastic bag to keep them fresh for up to a week.
Myths vs Realities
Healthy Recipes
Collard Greens and Quinoa Salad
A refreshing salad combining nutrient-rich collard greens with protein-packed quinoa, perfect for a light lunch or dinner.
- 2 cups chopped collard greens
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/4 cup diced cucumber
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the chopped collard greens, cooked quinoa, cherry tomatoes, and cucumber.
- 2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss well, and serve chilled.
Spicy Collard Greens Stir-Fry
A vibrant stir-fry featuring collard greens, bell peppers, and a spicy garlic sauce, perfect for a quick weeknight meal.
- 4 cups chopped collard greens
- 1 red bell pepper, sliced
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon sriracha
- 1 tablespoon sesame oil
- 1 tablespoon sesame seeds
- 1. Heat sesame oil in a large skillet over medium heat, then add garlic and sauté until fragrant.
- 2. Add the sliced bell pepper and collard greens, stir-frying for about 5 minutes until greens are wilted.
- 3. Stir in soy sauce and sriracha, cook for an additional 2 minutes, then sprinkle with sesame seeds before serving.
Collard Greens Smoothie
A nutrient-dense smoothie that blends collard greens with fruits for a refreshing and energizing drink.
- 1 cup chopped collard greens
- 1 banana
- 1/2 cup pineapple chunks
- 1 cup almond milk
- 1 tablespoon chia seeds
- 1. In a blender, combine collard greens, banana, pineapple, almond milk, and chia seeds.
- 2. Blend until smooth and creamy.
- 3. Pour into a glass and enjoy immediately for a healthy boost.
Collard Greens and Sweet Potato Wraps
Delicious wraps made with roasted sweet potatoes and fresh collard greens, perfect for a nutritious lunch.
- 4 large collard green leaves
- 1 medium sweet potato, roasted and mashed
- 1/4 cup hummus
- 1/4 cup shredded carrots
- Salt and pepper to taste
- 1. Spread hummus evenly on each collard green leaf.
- 2. Add a layer of mashed sweet potato, shredded carrots, salt, and pepper.
- 3. Roll the leaves tightly, slice in half, and serve as wraps.
Collard Greens Soup
A hearty and healthy soup featuring collard greens, beans, and spices, perfect for a comforting meal.
- 4 cups chopped collard greens
- 1 can white beans, drained
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. In a large pot, sauté onion and garlic until translucent.
- 2. Add collard greens, white beans, vegetable broth, cumin, salt, and pepper.
- 3. Simmer for 20 minutes, then blend for a creamy texture or enjoy chunky.
Grilled Collard Greens with Lemon Vinaigrette
Grilled collard greens drizzled with a zesty lemon vinaigrette, offering a smoky flavor and vibrant color.
- 6 large collard green leaves
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. Preheat the grill to medium-high heat.
- 2. Brush collard greens with olive oil, season with salt and pepper.
- 3. Grill for 2-3 minutes on each side until slightly charred, then drizzle with lemon juice before serving.
Collard Greens and Chickpea Curry
A flavorful curry combining collard greens and chickpeas, served over brown rice for a complete meal.
- 4 cups chopped collard greens
- 1 can chickpeas, drained
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 can coconut milk
- 2 tablespoons curry powder
- Salt to taste
- 1. In a pot, sauté onion and garlic until soft.
- 2. Add collard greens, chickpeas, coconut milk, curry powder, and salt.
- 3. Simmer for 15 minutes, then serve over cooked brown rice.
Collard Greens and Avocado Toast
A nutritious twist on avocado toast, topped with sautéed collard greens for added flavor and health benefits.
- 2 slices whole-grain bread
- 1 ripe avocado
- 1 cup chopped collard greens
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Toast the whole-grain bread until golden brown.
- 2. In a skillet, heat olive oil and sauté collard greens until wilted, seasoning with salt and pepper.
- 3. Mash avocado on toast, top with sautéed collard greens, and serve immediately.
Collard Greens Pesto Pasta
A unique take on traditional pesto, using collard greens for a nutrient-packed pasta dish.
- 2 cups chopped collard greens
- 1/2 cup walnuts
- 1/4 cup olive oil
- 2 cloves garlic
- 1/2 cup grated Parmesan cheese
- 8 oz whole grain pasta
- 1. Cook the pasta according to package instructions.
- 2. In a food processor, blend collard greens, walnuts, olive oil, garlic, and Parmesan until smooth.
- 3. Toss the cooked pasta with the collard greens pesto and serve warm.
Collard Greens and Lentil Salad
A protein-rich salad featuring collard greens and lentils, dressed with a tangy vinaigrette for a filling meal.
- 2 cups chopped collard greens
- 1 cup cooked lentils
- 1/2 red onion, diced
- 1/4 cup feta cheese
- 2 tablespoons balsamic vinegar
- 2 tablespoons olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine collard greens, cooked lentils, red onion, and feta cheese.
- 2. In a separate bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss well, and serve chilled.
Frequently Asked Questions (FAQ)
What are collard greens?
Collard greens are a type of leafy green vegetable that belongs to the Brassica family, closely related to kale and cabbage.
How do you cook collard greens?
Collard greens can be cooked by steaming, boiling, or sautéing. They are often seasoned with garlic, onion, or smoked meats for added flavor.
Are collard greens healthy?
Yes, collard greens are very healthy, packed with vitamins, minerals, and fiber while being low in calories.
Can you eat collard greens raw?
Yes, young and tender collard greens can be eaten raw in salads, but mature leaves are usually cooked to improve digestibility.
How do you store collard greens?
Store collard greens in the refrigerator in a perforated plastic bag to maintain freshness for up to a week.
What nutrients are in collard greens?
Collard greens are rich in vitamins A, C, and K, as well as calcium, iron, and potassium.
Are collard greens good for weight loss?
Yes, due to their low calorie and high fiber content, collard greens can be beneficial for weight loss.
What are the best ways to season collard greens?
Collard greens can be seasoned with garlic, onion, vinegar, or smoked meats to enhance their flavor.