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boiled unsalted escarole.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

escarolebroad-leaved endive

Recipes with boiled unsalted escarole + Add to pantry

SERVING

CALORIES

PROTEIN

1.1g

CARBS

3.1g

FAT

0.18g

FIBER

2.8g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories15kcal—

Protein1.1g2%

Carbohydrates3.1g1%

Fiber2.8g10%

Sugar0.23g0%

Total fat0.18g0%

Saturated fat0.04g0%

Cholesterol0mg0%

Water94.3g—

MINERALS

Sodium19mg1%

Potassium245mg5%

Calcium46mg4%

Iron0.72mg4%

Magnesium13mg3%

Phosphorus22mg2%

Zinc0.69mg6%

Copper0.09mg10%

Manganese0.39mg17%

Selenium0.20µg0%

VITAMINS

Vitamin A94µg10%

Vitamin C3.3mg4%

Vitamin D0µg0%

Vitamin E0.40mg3%

Vitamin K212µg177%

Thiamin (B1)0.06mg5%

Riboflavin (B2)0.06mg5%

Niacin (B3)0.31mg2%

Pantothenic acid (B5)0.83mg17%

Vitamin B60.02mg1%

Folate (B9)78µg20%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup150g

1 tablespoon9.4g

1 teaspoon3.1g

1 ml0.6g

1 liter625g

HEALTH BENEFITS

Why eat it.

✓Rich in Vitamin K, which is crucial for blood clotting and bone health.
✓Excellent source of Vitamin A (in the form of beta-carotene), supporting vision and immune function.
✓Provides dietary fiber, aiding digestion and promoting a healthy gut microbiome.
✓Contains antioxidants like kaempferol, which may help combat inflammation and oxidative stress.

COOKING TIPS

In the kitchen.

1Boiling mellows the natural bitterness of escarole, making it more palatable.
2After boiling, gently squeeze out excess moisture to prevent dishes from becoming watery.
3Sauté the boiled escarole with garlic, olive oil, and a pinch of red pepper flakes for a classic side dish.
4Chop and add to soups, stews, or bean dishes like 'Pasta e Fagioli' for added nutrients and texture.

STORAGE

Keep it fresh.

Store boiled escarole in an airtight container in the refrigerator for up to 4 days.
For longer storage, squeeze out excess water, place in freezer-safe bags, and freeze for up to 6 months.

FAQ

Frequently asked questions.

Is boiled unsalted escarole healthy?

Yes, boiled unsalted escarole is highly nutritious and very low in calories, containing only 15 calories per 100g. It is an excellent source of Vitamin K and Vitamin A, which support bone health and immune function, while being naturally free of cholesterol and sodium.

What are the primary health benefits of eating boiled escarole?

Escarole is rich in Vitamin K, which is essential for blood clotting, and Vitamin A for vision health. It also provides dietary fiber for digestion and contains antioxidants like kaempferol, which may help reduce inflammation and oxidative stress.

Is boiled escarole good for weight loss?

Yes, it is an ideal food for weight loss because it is high in volume and fiber but extremely low in calories and fat. The fiber content helps promote satiety, making you feel full for longer periods without consuming many calories.

Is boiled escarole keto-friendly?

Boiled escarole is very keto-friendly, as it contains only about 3.07g of carbohydrates per 100g. Since much of this carbohydrate content comes from fiber, the net carb count is very low, fitting easily into a ketogenic or low-carb lifestyle.

Is boiled escarole vegan and gluten-free?

Yes, boiled unsalted escarole is naturally vegan and gluten-free. As a simple leafy green vegetable prepared only with water, it is suitable for plant-based diets and those with gluten sensitivities or celiac disease.

What does boiled escarole taste like?

Boiling escarole mellows its natural bitterness, resulting in a mild, slightly nutty, and earthy flavor. The texture becomes tender and silky, making it a popular addition to soups, beans, and Italian-style side dishes.

How do you properly boil escarole?

First, wash the leaves thoroughly to remove any sand or grit. Submerge the leaves in a pot of boiling water for 2 to 5 minutes until they reach your desired tenderness, then drain well. Squeezing out excess water after boiling is recommended if you plan to use it in other recipes.

Can I use the leftover water from boiling escarole?

Yes, the leftover boiling water, often called 'pot liquor,' contains some of the water-soluble vitamins and minerals from the vegetable. It can be used as a nutritious base for vegetable stocks, soups, or stews.

How long does boiled escarole last in the refrigerator?

Once boiled and drained, escarole should be stored in an airtight container in the fridge. It will typically stay fresh for 3 to 5 days. If it develops an off-smell or becomes slimy, it should be discarded.

Can you freeze boiled escarole?

Yes, boiled escarole freezes very well. After boiling, immediately cool it in an ice bath, squeeze out as much moisture as possible, and store it in a freezer-safe bag or container for up to 10-12 months.

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