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Vegetarian Collard Greens

Vegetarian Collard Greens

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MyPlate Kitchen
Makes: 6 Servings
Total Cost: $$$$
Preparation Time: 45 minutes

Want to add more leafy greens to your diet but aren’t sure how to start? Check out this recipe for collard greens. A healthy and tasty side dish to accompany your next meal.

Ingredients

  • 1 tablespoon vegetable oil
  • 1 tablespoon butter
  • 1/2 medium onion (chopped)
  • 1/2 teaspoon red pepper flakes (increase to 1 teaspoon if you like food spicy)
  • 1/8 teaspoon garlic powder
  • 2 1/2 cups collard greens (stems removed and chopped*)
  • 2 tomatoes (seeds removed and chopped**)
  • salt and black pepper (to taste)

Directions

  1. Wash all vegetables,* and remove seeds from the tomatoes.**
  2. Collect, chop, and measure all ingredients before starting to prepare the recipe.
  3. Heat the oil and butter in a large pot over medium heat.
  4. Add the onion, and cook for about 2 minutes until slightly soft.
  5. Add the red pepper flakes and garlic, and cook for 1 minute. Add the chopped collard greens, and cook for another minute.
  6. Add the broth, cover, and bring to a simmer. Cook for about 40 minutes until the greens are tender.
  7. Add the tomatoes.
  8. Taste, and add a small amount of salt and black pepper if desired.
  9. Serve hot.
  10. Refrigerate leftovers within 2 hours. Eat within 3 to 5 days.

Notes

* Preparing collard greens: First, remove any damaged outer leaves. Fill a large bowl with cold water, and dunk the greens. Swish them around for a few minutes to help loosen any dirt on the leaves. Pour out the dirty water and fill the bowl with clean water. Swish the leaves under the clean water again to remove any additional dirt. Continue this process until the water in the bowl remains clear. To cut collard greens, fold each leaf in half with the stem at the fold crease. Either cut or tear the stem off. Stack several leaves on top of each other and roll the leaves up. Cut the roll of leaves into 1-inch thick pieces.

** Removing tomato seeds: Turn the tomato on its side so the stem faces to the right. Cut the tomato down the center and use a ¼ teaspoon to spoon out the seeds.

Source:

Colorado State University Extension. Eating Smart, Being Active. 

Nutrition Information

Serving Size: 1 cup
Nutrients Amount
Total Calories 54
Total Fat 4 g
Saturated Fat 1 g
Cholesterol 5 mg
Sodium 5 mg
Carbohydrates 3 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 1 g
Vitamin D 0 mcg
Calcium 42 mg
Iron 0 mg
Potassium 147 mg
N/A - data is not available
Nutrients Amount
Total Calories 54
Total Fat 4 g
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Linoleic Acid 1 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 5 mg
Carbohydrates 3 g
Dietary Fiber 1 g
Total Sugars 2 g
Added Sugars included 0 g
Protein 1 g
Minerals
Calcium 42 mg
Potassium 147 mg
Sodium 5 mg
Copper 36 mcg
Iron 0 mg
Magnesium 10 mg
Phosphorus 18 mg
Selenium 0 mcg
Zinc 0 mg
Vitamins
Vitamin A 74 mcg RAE
Vitamin B6 0.1 mg
Vitamin B12 0 mcg
Vitamin C 12 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 71 mcg
Folate 28 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 0 mg
Choline 7 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Vegetables 1/2 cups

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