Sautéed greens with olive oil and lemon

Sautéed greens with olive oil and lemon recipe videos

Sautéed greens with olive oil and lemon is a simple, vibrant Mediterranean dish where leafy greens like spinach, kale, or Swiss chard are quickly cooked in extra virgin olive oil and finished with a bright squeeze of fresh lemon juice. It's a staple side dish across Greece, Italy, and the broader Mediterranean region, often seasoned with garlic and a pinch of salt.

🍽️ Nutrition at a glance

This dish is very low in carbohydrates and protein, with most of its calories coming from the healthy monounsaturated fats in the olive oil. It is an excellent source of vitamins K, A, and C, as well as minerals like iron and potassium.

Nutrition breakdown

Calories	120 kcal
Protein	3 g
Carbs	5 g
Fat	10 g
Fiber	4 g
Sugar	1 g
Sodium	150 mg
Vitamin K	450 mcg
Vitamin A	8000 IU
Vitamin C	30 mg
Iron	3 mg
Potassium	600 mg
Calcium	120 mg
Magnesium	60 mg
Folate	150 mcg

Per 1 cup (180 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it's a cornerstone of the Mediterranean diet, celebrated for its simplicity and health benefits. Nutritionally, the fat from the olive oil significantly enhances the body's absorption of fat-soluble vitamins (like A and K) from the greens.