Broad Leaf Escarole
Cichorium endiviaClinical Encyclopedia
Broad Leaf Escarole provides 23 kcal, 1.6g of protein, 4.3g of carbohydrates, and 1.2g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Broad leaf escarole is a leafy green vegetable known for its slightly bitter flavor and crisp texture. It is rich in vitamins A and K, making it a nutritious addition to salads and cooked dishes.
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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 raw in salads or lightly sautéed to preserve its nutrients. Wash thoroughly to remove any dirt or grit.
Smart Selection & Storage
Choose crisp, vibrant leaves without any browning or wilting. Freshness is key for flavor and nutrition.
Store in the refrigerator in a perforated bag to allow for airflow and maintain moisture.
Myths vs Realities
Healthy Recipes
Broad Leaf Escarole Salad with Citrus Vinaigrette
A refreshing salad featuring the slightly bitter taste of broad leaf escarole, complemented by a zesty citrus vinaigrette and topped with toasted almonds.
- 4 cups broad leaf escarole, chopped
- 1 orange, segmented
- 1 grapefruit, segmented
- 1/4 cup sliced almonds, toasted
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine the chopped escarole, orange segments, and grapefruit segments.
- 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper to create the vinaigrette.
- 3. Drizzle the vinaigrette over the salad, toss gently, and top with toasted almonds before serving.
Sautéed Broad Leaf Escarole with Garlic and Lemon
A simple yet flavorful dish where broad leaf escarole is sautéed with garlic and finished with a squeeze of fresh lemon juice.
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 4 cups broad leaf escarole, chopped
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Heat olive oil in a large skillet over medium heat and add minced garlic, sautéing until fragrant.
- 2. Add the chopped escarole and cook until wilted, about 3-4 minutes.
- 3. Season with salt, pepper, and lemon juice, then serve warm.
Broad Leaf Escarole and Quinoa Bowl
A nutritious bowl combining protein-packed quinoa with sautéed broad leaf escarole, chickpeas, and a tahini dressing.
- 1 cup quinoa, rinsed
- 2 cups water
- 2 tablespoons olive oil
- 4 cups broad leaf escarole, chopped
- 1 can chickpeas, drained and rinsed
- 2 tablespoons tahini
- Juice of 1 lemon
- Salt and pepper to taste
- 1. Cook quinoa in water according to package instructions and set aside.
- 2. In a skillet, heat olive oil and sauté the escarole until wilted, then add chickpeas and cook for another 2 minutes.
- 3. In a small bowl, mix tahini, lemon juice, salt, and pepper. Serve the quinoa topped with the escarole and chickpeas, drizzled with tahini dressing.
Broad Leaf Escarole and White Bean Soup
A hearty soup featuring broad leaf escarole and white beans, simmered in a flavorful vegetable broth for a comforting meal.
- 1 tablespoon olive oil
- 1 onion, diced
- 2 carrots, diced
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 2 cups broad leaf escarole, chopped
- 1 can white beans, drained and rinsed
- Salt and pepper to taste
- 1. In a large pot, heat olive oil and sauté onion, carrots, and garlic until softened.
- 2. Add vegetable broth and bring to a boil, then reduce heat and stir in escarole and white beans.
- 3. Simmer for 15 minutes, season with salt and pepper, and serve hot.
Broad Leaf Escarole and Mushroom Stir-Fry
A quick and healthy stir-fry featuring broad leaf escarole and mushrooms, tossed in a savory soy sauce blend.
- 2 tablespoons sesame oil
- 8 ounces mushrooms, sliced
- 4 cups broad leaf escarole, chopped
- 2 tablespoons soy sauce
- 1 tablespoon ginger, grated
- 1 tablespoon sesame seeds
- 1. Heat sesame oil in a large skillet over medium-high heat and add sliced mushrooms, cooking until browned.
- 2. Add chopped escarole and ginger, stirring until the escarole is wilted.
- 3. Stir in soy sauce and sesame seeds, cooking for an additional minute before serving.
Broad Leaf Escarole and Feta Stuffed Peppers
Colorful bell peppers stuffed with a savory mixture of broad leaf escarole, feta cheese, and brown rice for a nutritious meal.
- 4 bell peppers, halved and seeded
- 1 cup cooked brown rice
- 2 cups broad leaf escarole, chopped
- 1/2 cup feta cheese, crumbled
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a skillet, heat olive oil and sauté escarole until wilted, then mix with cooked rice and feta cheese.
- 3. Stuff the bell pepper halves with the escarole mixture, place in a baking dish, and bake for 25 minutes until peppers are tender.
Broad Leaf Escarole and Avocado Toast
A trendy and nutritious avocado toast topped with sautéed broad leaf escarole and a sprinkle of chili flakes.
- 2 slices whole grain bread
- 1 avocado, mashed
- 2 cups broad leaf escarole, chopped
- 1 tablespoon olive oil
- Salt and pepper to taste
- Chili flakes for garnish
- 1. Toast the whole grain bread until golden brown.
- 2. In a skillet, heat olive oil and sauté escarole until wilted, seasoning with salt and pepper.
- 3. Spread mashed avocado on toast, top with sautéed escarole, and sprinkle with chili flakes before serving.
Broad Leaf Escarole and Lentil Salad
A protein-rich salad combining cooked lentils with fresh broad leaf escarole, cherry tomatoes, and a balsamic dressing.
- 1 cup cooked lentils
- 4 cups broad leaf escarole, chopped
- 1 cup cherry tomatoes, halved
- 2 tablespoons balsamic vinegar
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1. In a large bowl, combine cooked lentils, chopped escarole, and cherry tomatoes.
- 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss gently, and serve immediately.
Broad Leaf Escarole and Egg Breakfast Bowl
A wholesome breakfast bowl featuring sautéed broad leaf escarole topped with a poached egg and a sprinkle of nutritional yeast.
- 2 cups broad leaf escarole, chopped
- 1 tablespoon olive oil
- 2 eggs
- 1 tablespoon nutritional yeast
- Salt and pepper to taste
- 1. In a skillet, heat olive oil and sauté escarole until wilted, seasoning with salt and pepper.
- 2. Poach the eggs in simmering water until desired doneness.
- 3. Serve the sautéed escarole in a bowl, topped with poached eggs and a sprinkle of nutritional yeast.
Broad Leaf Escarole and Sweet Potato Hash
A hearty hash made with roasted sweet potatoes, broad leaf escarole, and topped with a fried egg for a satisfying meal.
- 2 sweet potatoes, diced
- 2 tablespoons olive oil
- 4 cups broad leaf escarole, chopped
- 2 eggs
- Salt and pepper to taste
- 1. Preheat the oven to 400°F (200°C) and toss diced sweet potatoes with olive oil, salt, and pepper. Roast for 25 minutes.
- 2. In a skillet, sauté the chopped escarole until wilted.
- 3. Fry the eggs to your liking and serve over the sweet potato hash with sautéed escarole.
Frequently Asked Questions (FAQ)
What are the health benefits of broad leaf escarole?
Broad leaf escarole is rich in vitamins A and K, supports digestive health, and has anti-inflammatory properties.
How can I incorporate broad leaf escarole into my diet?
You can add it to salads, soups, or stir-fries for added nutrition and flavor.
Is broad leaf escarole safe for everyone to eat?
Generally, yes, but those on blood thinners should monitor their vitamin K intake.
How should I store broad leaf escarole?
Store it in the refrigerator in a perforated plastic bag to maintain freshness.
Can I eat broad leaf escarole raw?
Yes, it can be eaten raw in salads or sandwiches.
What nutrients are found in broad leaf escarole?
It is high in vitamins A, K, and C, as well as minerals like calcium and potassium.
How do I prepare broad leaf escarole?
Wash thoroughly, remove any tough stems, and use it raw or cooked.
What is the glycemic index of broad leaf escarole?
The glycemic index is low at 15, making it suitable for blood sugar management.