Sauteed Escarole with Garlic and Olive Oil

Sauteed Escarole with Garlic and Olive Oil recipe videos

Sauteed Escarole with Garlic and Olive Oil is a simple, classic Italian side dish where the slightly bitter leafy green is quickly cooked until tender with aromatic garlic and fruity extra-virgin olive oil. The core ingredients are escarole, garlic, olive oil, and often a pinch of red pepper flakes for heat. It originates from Southern Italy, particularly Naples, where it's a staple in home cooking and often served with pasta or beans.

🍽️ Nutrition at a glance

This dish is low in carbohydrates and protein, with most of its calories coming from healthy monounsaturated fats in the olive oil. It is an excellent source of vitamins A, K, and C, as well as folate and fiber. A typical serving contains roughly 100-150 calories.

Nutrition breakdown

Calories	120 kcal
Protein	2.5 g
Carbs	4 g
Fat	11 g
Fiber	3 g
Sugar	1 g
Sodium	30 mg
Vitamin K	400 mcg
Vitamin A	5000 IU
Vitamin C	15 mg
Folate	100 mcg
Manganese	0.3 mg
Iron	1.5 mg
Calcium	80 mg
Potassium	350 mg

Per 1 cup (140 g) · estimated, varies by recipe

💡 What's interesting

Culturally, this dish is a prime example of 'cucina povera' (peasant cooking), transforming a humble, abundant green into a flavorful dish with minimal ingredients. Nutritionally, the fat from the olive oil significantly enhances the body's absorption of the fat-soluble vitamins (A and K) present in the escarole.