These Sauteed Greens are a very simple, but super nutritious dish and a favorite go-to when I don’t have enough time. I like to serve it over rice, or quinoa.
Sauteed Greens have powerhouse nutrition and here’s what Dr. Fuhrman has to say…
“Raw leafy greens contain only about 100 calories per pound and are packed with nutrients. Leafy greens contain substances that protect blood vessels and are associated with reduced risk of diabetes.
Greens are an excellent tool for weight loss since they can be consumed in virtually unlimited quantities. Leafy greens are also the most nutrient-dense of all foods.
Green vegetables are rich in folate (the natural form of folic acid), and calcium, and contain small amounts of omega-3 fatty acids.
Be sure to try these plant-based sides:
Leafy greens are also rich in antioxidant pigments called carotenoids, specifically lutein and zeaxanthin, which are the carotenoids known to promote healthy vision.
Also, several leafy greens and other green vegetables (such as bok choy, broccoli, and kale) belong to the cruciferous family of vegetables.” And, we all know how healthy those are!
Enjoy on a regular basis!
Making your Greens
Start by rinsing your greens well. Give them a nice, rough chop. You will “water saute” your greens in lieu of using oil. This works quite well!
It may seem like a lot of greens, but they will cook down. It’s best to saute in batches. Start with a handful of greens, coating with the water and garlic mixture until they begin to wilt. Then, add another handful, repeating the process.
Turn greens frequently while sauteing, and if needed add more water. Add the tamari or soy sauce and allow to simmer for about 10 minutes. This adds a depth of flavor to your greens. Mind you, it does increase the sodium content quite a bit, so be sure to use in moderation.
I’d love to hear your feedback in the comments below for this Sauteed Greens! If you have a photo, post it on my Facebook page, tag me using the hashtag #plantbasedcooking
This recipe is Plantricious Friendly because it meets the following guidelines.
The Trusted Seal for
- Must be whole food plant-based, contains no animal products
- May be minimally processed
- No added oil
- No added sugars
- No artificial additives or preservatives
- *Plantricious Friendly foods may include but are not limited to condiments, fermented foods, soups, sauces, beverages, dressings, marinades, etc.
- Large Skillet
- 2 Bunches Swiss chard or other greens roughly chopped
- 3 cloves garlic chopped
- 1 tsp low-sodium tamari (or low-sodium soy sauce)
- Water sauté the chopped garlic for a few minutes. Then add the chopped stems and a little water and sautee a few minutes. Then add the rest of the greens.
- Continue sauteeing the greens, turning frequently. Add more water if it dries out.
- Add the Tamari or soy sauce to your taste and continue to saute until softened, about 10 minutes.
- Serve with whole grains such as brown rice or quinoa, adding more soy sauce, as needed.