Green Escarole

Green escarole (Cichorium endivia var. *latifolia), a type of broad-leafed endive, is a leafy green vegetable with broad, slightly curly leaves. Known for its mild bitterness, escarole is more tender and less bitter than other types of endive, making it a versatile choice for both raw and cooked dishes. Escarole is often used in Mediterranean and Italian cuisine, where it’s appreciated for its ability to add depth of flavor to soups, salads, and sautés.

Appearance and Flavor:

• Appearance: Escarole has broad, dark green outer leaves and lighter, more tender inner leaves. The leaves have a slightly crinkled or curly appearance, and the head resembles lettuce but with a denser structure.
• Flavor: Escarole has a mild, slightly bitter flavor that is more subtle than other chicories, such as radicchio or Belgian endive. The outer leaves are typically a bit more bitter, while the inner leaves are tender and mild.

Culinary Uses:

Escarole is very versatile and can be used raw in salads or cooked in a variety of dishes. Its slightly bitter taste pairs well with bold flavors, herbs, and acidic ingredients.

• Salads: The tender inner leaves of escarole can be eaten raw in salads, adding a refreshing bite that pairs well with ingredients like apples, walnuts, and strong cheeses.
• Soups and Stews: Escarole is often added to soups, where its leaves soften and mellow, adding a subtle bitterness and texture. It’s a traditional ingredient in Italian escarole and white bean soup.
• Sautéed or Braised: Escarole can be sautéed with garlic and olive oil or braised in broth, wine, or vinegar, which mellows its bitterness and brings out its natural sweetness.
• Grilled or Roasted: Escarole can be grilled or roasted, which caramelizes its edges and creates a smoky, sweet flavor.
• Stuffed Escarole: The large leaves can be used to wrap fillings, similar to cabbage, for a unique take on stuffed vegetables.

Nutritional Benefits:

Escarole is low in calories but rich in essential vitamins, minerals, and fiber, making it a nutritious addition to any diet.

• Low in Calories: Escarole is very low in calories, making it ideal for light meals and salads.
• High in Fiber: The fiber in escarole supports digestive health, promotes satiety, and helps regulate blood sugar.
• Rich in Vitamin K: Escarole is a great source of vitamin K, which supports bone health and aids in blood clotting.
• Contains Folate: Folate is essential for cell growth and is especially important during pregnancy.
• Good Source of Vitamin A and Antioxidants: Escarole provides vitamin A and antioxidants, which support vision, skin health, and immune function.

Health Benefits:

• Supports Bone Health: The vitamin K in escarole aids in calcium absorption and bone mineralization, which can help prevent osteoporosis.
• Promotes Digestive Health: The fiber in escarole promotes regular bowel movements and a healthy gut.
• Boosts Immune Function: The vitamin A and antioxidants in escarole support immune function and protect cells from oxidative stress.
• Supports Heart Health: The folate, fiber, and potassium in escarole all contribute to heart health by regulating blood pressure and supporting cardiovascular function.
• May Aid in Blood Sugar Regulation: The fiber in escarole helps slow sugar absorption, which may support healthy blood sugar levels.

How to Prepare and Store Escarole:

1. Preparation: Rinse escarole leaves under cold water to remove any dirt, particularly between the leaves. The outer leaves can be trimmed if they are too bitter or tough, while the inner leaves are tender and ideal for raw dishes.
2. Serving Options: Use escarole raw in salads, sauté it as a side dish, or add it to soups and stews. Its sturdy leaves hold up well in cooked dishes.
3. Storage: Store escarole in the refrigerator in a plastic bag or produce drawer. It should stay fresh for up to a week.

Cooking Tips:

• Balance Bitterness: Pair escarole with acidic ingredients like lemon juice, vinegar, or tomatoes to balance its mild bitterness.
• Cook with Garlic and Olive Oil: Sautéing escarole with garlic and olive oil is a simple, classic preparation that brings out its natural sweetness and tenderizes the leaves.
• Use in Soup: Adding escarole to soups near the end of cooking allows it to soften while retaining some texture.

Popular Dishes Featuring Escarole:

• Escarole and White Bean Soup: A traditional Italian soup with escarole, cannellini beans, garlic, and broth, often topped with Parmesan.
• Sautéed Escarole with Garlic: Escarole sautéed with garlic, olive oil, and red pepper flakes for a simple, flavorful side dish.
• Escarole Salad: Fresh escarole leaves paired with apples, blue cheese, walnuts, and a vinaigrette for a balanced, flavorful salad.
• Stuffed Escarole Leaves: Escarole leaves wrapped around a filling of rice, meat, or vegetables, then baked in a tomato sauce.
• Grilled Escarole: Lightly grilled or roasted escarole, drizzled with olive oil and lemon juice for a smoky, tender vegetable dish.

In summary, green escarole is a mildly bitter, versatile leafy green that works well in salads, soups, and a variety of cooked dishes. Packed with vitamins, fiber, and antioxidants, escarole offers numerous health benefits, from supporting digestion to promoting bone and heart health. Whether eaten raw in salads or cooked in hearty soups, escarole adds a slightly bitter yet refreshing flavor to many meals.