Insalata di Cicoria
Insalata di Cicoria is a simple, rustic Italian side dish made from sautéed chicory greens, typically flavored with garlic, chili flakes, and a touch of olive oil. It is a staple in Southern Italian cuisine, particularly in regions like Puglia and Campania, where wild chicory is foraged. The dish celebrates the slightly bitter, earthy flavor of the greens, balanced by the heat of the chili and the richness of the oil.
🍽️ Nutrition at a glance
This dish is low in calories and carbohydrates, making it a light, nutrient-dense option. It is an excellent source of vitamins A, C, and K, as well as minerals like iron and calcium, with a rough calorie ballpark of 80-120 kcal per serving.
Nutrition breakdown
| Calories | 95 kcal |
| Protein | 2.5 g |
| Carbs | 6 g |
| Fat | 7 g |
| Fiber | 4 g |
| Sugar | 1 g |
| Sodium | 180 mg |
| Vitamin K | 300 mcg |
| Vitamin A | 350 mcg RAE |
| Vitamin C | 20 mg |
| Iron | 2.5 mg |
| Calcium | 100 mg |
| Potassium | 350 mg |
| Folate | 80 mcg |
| Manganese | 0.4 mg |
Per 1 cup (150 g) sautéed chicory greens · estimated, varies by recipe
💡 What's interesting
Culturally, this dish is a prime example of 'cucina povera' (peasant cooking), transforming a foraged, bitter green into a flavorful and nourishing meal. Nutritionally, chicory is a prebiotic powerhouse, containing inulin fiber that supports gut health.
