Entrées with Fresh Spring Greens
By Peggy Rynk
One of the surest signs of spring is the bountiful array of fresh greens piled high at farmers' markets and in the produce departments of health foods stores and supermarkets. We may even be fortunate enough to grow them ourselves or have friends and neighbors who do.
Fresh greens make delicious main dishes, including salads, soups, stir-fries, casseroles, and more. Besides being full of flavor, they're an excellent source of vitamins and minerals, too, with precious few calories — so we can eat lots of them with nary a worry about gaining extra pounds.
Commonly available greens include curly kale, collards, Swiss chard, spinach, turnip, beet, mustard, and dandelion, plus a huge variety of lettuces. Some are better cooked, others raw. And some, such as spinach, are terrific either way.
When shopping for greens, get the freshest ones you can find. They should be crisp and slightly damp-looking. Plan to use them within two or three days of purchase, if possible.
To keep greens fresh until ready to use, discard any discolored or damaged leaves and store greens loosely packed in plastic bags in the refrigerator. Rinse thoroughly in cold water just before using. If greens are relatively clean when purchased, this can be done under cold, running water. If they contain grit or dirt, rinse well in a sinkful of water, then lift them out carefully, leaving the grit in the sink. Sometimes two or three rinsings may be necessary.
For some recipes, such as soups and stews, gently shaking as much water as possible off the greens is fine. For others, especially salads, spin them in a salad spinner or, if a spinner is unavailable, blot them well on paper towels or clean, lint-free dish towels.
Salad greens, such as baby spinach, baby red chard, and oak leaf lettuce, are beautiful left whole. Others are too large. For large leaves, it's best to tear them. Torn leaves look prettier in a bowl than cut ones, and the exposed edges are less likely to turn brown. If you're cooking the greens, however, go ahead and wield your knife.
Following is a selection of entrées made with fresh greens to enjoy all spring long. Several of the recipes call for using a 12" skillet. If this is unavailable, a 10" stockpot will also work.
Chili with TVP and Mustard Greens
(Serves 4)
The earthy flavors and aroma of this chili go well with warm or lightly toasted flour tortillas. I purchased TVP (texturized vegetable protein) granules from a bulk bin at the health foods store. If you can't find these, a single packet of Boca ground "burger" would work just fine. Adobo, a seasoning blend, is available in the ethnic section of well-stocked supermarkets and in groceries catering to a Latino clientele. You may also buy it from a mail order company like Penzeys Spices.
- 2 Tablespoons canola oil
- ½ cup chopped yellow onion
- 1-1-½ Tablespoons minced fresh garlic
- 1 cup texturized vegetable protein (TVP) granules
- One 15.5-ounce can pinto beans, undrained
- One 15-ounce can crushed tomatoes
- One 8-ounce can tomato sauce
- 4 cups (about ½ pound) diced fresh mustard greens, center stems removed
- ¼ teaspoon salt, or to taste
- Dash cayenne
- 1-½ teaspoons ground cumin
- 1 teaspoon adobo seasoning
- 1 teaspoon chili powder
- 2 cups water
Heat the oil in a 12" skillet. Add the onions and garlic. Sauté until onions are almost tender. Add the TVP and sauté a few minutes longer, being careful to keep the TVP from sticking.
Add the pinto beans, tomatoes, tomato sauce, mustard greens, salt, cayenne, cumin, adobo seasoning, chili powder, and water and bring to a simmer. Simmer, uncovered and stirring often, for 20 minutes or until the chili has thickened a bit. Ladle into bowls and serve.
| Total calories per serving: 290 | Fat: 9 grams |
| Carbohydrates: 40 grams | Protein: 21 grams |
| Sodium: 904 milligrams | Fiber: 14 grams |
Vegetable Stew with Dandelion Greens and Fresh Dill
(Serves 6)
The dill sets off the flavors perfectly. If fresh dill is unavailable, crumble in 1 Tablespoon of dried dill leaves.
- 1-½ Tablespoons garlic-flavored olive oil (available in the cooking oil section of supermarkets and gourmet food shops)
- 1-½ cups bite-size carrot chunks
- 4 cups bite-size white potato chunks, unpeeled
- 6 Tablespoons chopped shallots
- 1 Tablespoon minced garlic
- 1-⅔ cups water
- Vegetable bouillon cubes, powder, or liquid to flavor 3-4 cups liquid
- 1 teaspoon salt
- ⅛ teaspoon pepper
- 1-½ cups packed coarsely chopped dandelion greens
- 1-½ cups frozen green peas
- ¼ cup small tender dill sprigs, packed
- Additional water, if desired
Heat the oil in a 4- to 5-quart stockpot. Add the carrot chunks and sauté 4-5 minutes or until they begin to soften slightly. Add the potatoes, shallots, garlic, water, vegetable bouillon of choice, salt, and pepper. Partially cover and cook, stirring now and then, until potatoes are almost tender when pierced with a fork.
Add the dandelion greens and peas. Simmer another 5 minutes, partially covered. Stir in the dill. Add a little more water if stew seems too thick. Simmer about 5 minutes longer or until all ingredients are tender.
| Total calories per serving: 163 | Fat: 4 grams |
| Carbohydrates: 29 grams | Protein: 5 grams |
| Sodium: 470 milligrams | Fiber: 4 grams |
Swiss Chard-Crowder Pea Skillet
(Serves 4)
This dish, with lively, well-balanced flavors, is easy to prepare. Crowder peas, also called field peas, are available in the frozen food department of most supermarkets. If crowder peas are unavailable, substitute black-eyed peas.
- ½ pound red Swiss chard, rinsed and lightly blotted
- 1 Tablespoon canola oil
- 2 Tablespoons slivered garlic
- One 1-pound bag frozen crowder peas
- 1 teaspoon salt
- Dash black pepper
- 1 Tablespoon hot sauce, or to taste
- ⅓ cup water, divided
Remove center stems of chard and slice about half an inch off the bottom of each. Discard the bottoms. Slice remaining portions of the stems into lengths about ½-¾ inch long. There should be ½-¾ cup. Set aside.
Coarsely dice the leaves. There should be 2 ½-3 cups lightly packed.
Heat the oil in a 10" skillet. Add chopped stems and sauté for 2-3 minutes. Add the garlic and sauté another 2 minutes.
Stir in the diced leaves, crowder peas, salt, pepper, hot sauce, and about 2 Tablespoons of the water. Cover and cook over medium-low heat, stirring occasionally, until peas are tender. You may add more water as needed, 1 Tablespoon at a time. Total cooking time will be about 20 minutes.
| Total calories per serving: 197 | Fat: 4 grams |
| Carbohydrates: 30 grams | Protein: 11 grams |
| Sodium: 709 milligrams | Fiber: 8 grams |
Spinach Lasagna
(Serves 5)
Simple, hearty, and delicious! The noodles cook as the lasagna bakes!
- One 14- to 16-ounce block extra firm tofu, rinsed and patted dry
- ¼ teaspoon salt
- 1 teaspoon dried sweet basil, crumbled
- ½ teaspoon dried oregano, crumbled
- 1 teaspoon garlic powder
- One 26-ounce jar (3 cups) tomato-based vegan pasta sauce of choice
- One 8-ounce pack lasagna noodles, uncooked
- One 2-¼-ounce can sliced black olives, drained
- One 9-ounce package baby spinach leaves
- 1-⅓ to 1-½ cups water
Put the tofu in a 1-quart mixing bowl and crumble well with hands. Add salt, basil, oregano, and garlic powder and blend. Set aside.
Grease a 13" x 9 ½" x 1 ½" baking pan. Pour one quarter of the sauce in it. Layer one-third of the noodles over the sauce. Layer a third of the tofu over the noodles, then half of the olives, then half of the spinach. Spoon on another quarter of the sauce. Repeat the layers, using another third of the noodles, another third of the tofu, the rest of the olives, then the rest of the spinach. Top with the last third of the noodles and the last third of the tofu. Then, carefully spread on the remaining sauce.
Preheat oven to 375 degrees. Pour the water into the pan carefully, beginning around the edges, then adding a little between the noodles on the top layer. Cover with aluminum foil and bake for about 55 minutes or until noodles are tender. Remove from oven and let sit 5-10 minutes before serving.
| Total calories per serving: 307 | Fat: 7 grams |
| Carbohydrates: 47 grams | Protein: 15 grams |
| Sodium: 928 milligrams | Fiber: 6 grams |
Beans and Greens
(Serves 4)
Spicy without being hot, this dish is great with cornbread or corn on the cob.
- 12 ounces fresh turnip greens, rinsed, lightly drained, center stems removed
- 1 Tablespoon canola oil
- One 15.5-ounce can pinto beans, drained
- One 10-ounce can mild diced tomatoes and green chilies, undrained
- ½ teaspoon crushed red pepper
- 1 Tablespoon apple cider vinegar
- ½ teaspoon salt
Coarsely dice the greens. There should be 4-5 cups packed.
Heat oil in a 12" skillet. Add the greens, cover, and cook, stirring occasionally, until greens are almost tender. This should take about 10 minutes. Stir in the beans, tomatoes, red pepper, vinegar, and salt. Cook uncovered, stirring occasionally, until greens are tender and most of the liquid has evaporated.
| Total calories per serving: 159 | Fat: 5 grams |
| Carbohydrates: 24 grams | Protein: 7 grams |
| Sodium: 933 milligrams | Fiber: 9 grams |
Collards and Sweet Potatoes with Roasted Peanuts
(Serves 4)
This simple dish is rich in color and flavor.
- 2 Tablespoons canola oil
- 6 cups peeled sweet potatoes, cut into 1-½-inch chunks
- ½ teaspoon salt
- 1 teaspoon ground cumin
- Generous dash cayenne
- 4-½ to 5 cups coarsely diced collards
- Water, if needed
- About ½ cup coarsely chopped unsalted roasted peanuts
Heat the oil in a 12" skillet. Add the sweet potatoes and sauté, stirring frequently, until they begin to brown. Stir in the salt, cumin, and cayenne. Next stir in the collards. Cover and cook, stirring occasionally, for 10-15 minutes or until potatoes and collards are tender. If mixture begins to stick during cooking, add water a Tablespoon or two at a time. Serve sprinkled with chopped peanuts.
| Total calories per serving: 434 | Fat: 17 grams |
| Carbohydrates: 63 grams | Protein: 12 grams |
| Sodium: 857 milligrams | Fiber: 14 grams |
Spicy Corn, Black-eyeD Peas, and Curly Kale
(Serves 6)
These flavors and textures are wonderful together.
- 1 Tablespoon canola oil
- 8 cups coarsely chopped curly kale (with a little water still clinging to leaves)
- 1 to 1-½ Tablespoons slivered fresh garlic
- 1 teaspoon salt
- ½ teaspoon ground cumin
- ¼ teaspoon ground red chipotle
- 1 teaspoon chili powder
- Dash cayenne
- One 1-pound bag frozen whole kernel corn (about 3-⅓ cups)
- One 15.5-ounce can black-eyed peas, undrained
- Water, if needed
Heat the oil in a 12" skillet. Add the kale and garlic and sauté for 5 minutes. Add salt, cumin, chipotÂle, chili powder, cayenne, corn, and black-eyed peas. Continue to cook, stirring occasionally, another 10-15 minutes or until kale is tender. If mixture begins to stick during cooking, add water a Tablespoon at a time.
Note: If ground red chipotle is unavailable, add another dash of cayenne.
| Total calories per serving: 191 | Fat: 4 grams |
| Carbohydrates: 35 grams | Protein: 9 grams |
| Sodium: 652 milligrams | Fiber: 6 grams |
Fresh Spinach Sauté over Gingered Noodles
(Serves 4)
A full-flavored, satisfying dish!
Noodles
- One 8-ounce package plain Chinese noodles, such as Asian Gourmet brand, or angel hair spaghetti
- 3 quarts salted, boiling water
- ½ teaspoon salt
- ½ teaspoon ground ginger, or to taste
- ½ teaspoon hot sauce
- ¼ cup toasted sesame oil
Drop the noodles into the salted, boiling water. Cook according to package directions, stirring gently with a fork until tender. This takes only a few minutes. Drain well in a colander, then return to the pot. Stir in the salt, ginger, hot sauce, and toasted sesame oil. Keep warm over low heat.
Spinach Sauté
- 1 Tablespoon canola oil
- 2 Tablespoons water
- ¼ cup slivered fresh garlic
- Two 9-ounce bags fresh baby spinach leaves
- 1 teaspoon salt
- Water as needed, 1-2 teaspoons at a time
Heat the oil and 2 Tablespoons of water in a 12" skillet. Add the garlic and sauté gently, stirring often, until it just begins to very lightly brown. Add the spinach, sprinkle with salt, and add a teaspoon or two of water. Cover and cook about 2 minutes. Uncover and stir. Add more water as needed. Spinach will diminish in volume considerably as it cooks. Cover and continue to cook, stirring often, just until tender — another 2-3 minutes. Do not overcook.
To serve, mound noodles on a large platter or individual plates. Top with spinach.
| Total calories per serving: 381 | Fat: 19 grams |
| Carbohydrates: 50 grams | Protein: 11 grams |
| Sodium: 976 milligrams | Fiber: 9 grams |
Curly Kale-Brown Rice Casserole
(Serves 5)
A richly flavored casserole — and it's pretty, too.
- 1 cup uncooked brown rice
- Water
- Salt, to taste
- 3 Tablespoons canola oil
- ¼ cup unbleached or whole wheat flour
- 2 cups plain soymilk
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 bunch green onions, trimmed and sliced in ½-inch lengths (about 1 cup)
- 10 cups coarsely diced curly kale, stems removed (about ¾ pound)
- ⅓-½ cup broken pecans
Put the rice in a 3-quart saucepan. Add water according to package directions and salt to taste. Cover and simmer, stirring occasionally, for 30-45 minutes, or until rice is tender and water is absorbed. You may add water during cooking, if needed. When rice is tender, all the water should be absorbed.
While rice cooks, heat oil in a 12" skillet. Add the flour and cook, stirring almost constantly, until it almost begins to brown. Blend in the soymilk, ½ teaspoon salt, and the pepper. Cook, stirring often, until mixture begins to thicken. Add the green onions and the kale. Simmer, stirring often, 10 minutes longer or until onions are tender.
Preheat oven to 350 degrees. Blend the cooked rice with kale mixture. Spoon mixture into a lightly greased 8" x 8" x 2" casserole. Sprinkle with the pecans. Bake for about 30 minutes or until pecans are lightly browned.
| Total calories per serving: 387 | Fat: 17 grams |
| Carbohydrates: 51 grams | Protein: 11 grams |
| Sodium: 308 milligrams | Fiber: 7 grams |
Great Northern Bean Salad over Mixed Greens
(Serves 4)
*This dish is an especially satisfying, convenient, and easy meal to serve. The greens can be washed and the bean salad put together ahead of time — or not. Whatever is most convenient.
bean salad
- 1 teaspoon salt
- ⅛ teaspoon black pepper
- 1 teaspoon dried tarragon leaves, crumbled
- 1 teaspoon garlic powder
- ½ teaspoon dry mustard
- 2 Tablespoons sugar (Use your favorite vegan variety.)
- ⅓ cup white vinegar
- ¼ cup canola oil
- One 15.5-ounce can Great Northern beans, drained and rinsed
- 1 cup chopped sweet onion (or ⅓ cup chopped yellow onion)
- 1 cup diced yellow or red bell pepper
- 1 cup diced green bell pepper
- 1 cup diced tomato, seeded but unpeeled
Put the salt, pepper, tarragon, garlic powder, dry mustard, and sugar into a 1-cup glass jar and stir to mix. Pour in the vinegar and oil. Cover with a double layer of wax paper, then screw on the lid. (The wax paper keeps the dressing from leaking out around the lid of the jar.) Shake vigorously a few times until well combined. Set aside.
In a medium-size mixing bowl, toss gently together the beans, onions, bell peppers, and tomatoes. Pour the dressing over them and gently stir to combine.
greens
Packaged bulk salad mixes, such as a mesclun mix, are excellent. These may contain a great variety of ingredients such as red and green romaine, oak leaf lettuce, frisee, arugula, radicchio, baby red chard, and baby spinach. Or put together any mixture of fresh salad greens that appeals to you. Whatever greens you choose, make sure they are washed, spun dry, and well-chilled.
To assemble salad, heap greens of choice into 4 individual dinner-size salad bowls. Gently give the bean salad another stir and spoon onto the greens, dividing evenly. Serve with crusty bread or crisp crackers.
Great Northern Bean Salad without Mixed Greens:
| Total calories per serving: 370 | Fat: 14 grams |
| Carbohydrates: 52 grams | Protein: 10 grams |
| Sodium: 789 milligrams | Fiber: 8 grams |
Peggy Rynk is a frequent contributor to Vegetarian Journal.
