| Prep: 5 mins | Cook: 8 mins – 11 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 110 | 10g | 1.5g | 7g |
| sugars | fibre | protein | salt |
| 1g | 2g | 2g | 0.2g |
The first time I prepared Sautéed Broccoli Leaves with Garlic and Olive Oil, it was an unexpected revelation. Growing up in Portland, Maine, my culinary world revolved around the Atlantic’s bounty—lobsters, clams, and everything in between. But there’s something incredibly refreshing and grounding about digging your fork into a plate of vibrant greens, especially when they’re as nutritious as broccoli leaves.
Why This Recipe Stands Out
Broccoli leaves are often overlooked, yet they harbor a wealth of nutrients. Packed with vitamins A, C, and K, these greens are not just healthy but incredibly flavorful. When sautéed with garlic and olive oil, their slightly bitter edge mellows into a savory delight, making this dish both wholesome and gratifying. Unlike more traditional New England fare, like my beloved clam chowder, this recipe offers a lighter, fresher alternative.
It also serves as a versatile side, effortlessly complementing a wide array of main dishes. Whether paired with grilled fish or a hearty lentil stew, these sautéed leaves offer a burst of flavor and nutrition. You might find they share some qualities with other sautéed greens, such as kale or spinach, but broccoli leaves bring their own unique texture and taste to the table.
Health Benefits You Can’t Ignore
Incorporating more nutrient-dense greens into your diet has numerous health benefits. Broccoli leaves are exceptional: they’re rich in fiber, helping to support digestion and maintain a healthy gut. The extra virgin olive oil adds a dose of heart-healthy fats, while the garlic lends its own set of beneficial compounds, linked to improved immune function and reduced inflammation (source). Tossing in a pinch of red pepper flakes brings a subtle heat that can kickstart your metabolism—for those who love a bit of spice.
At home, my daughters Erin and Samantha have come to love this dish. It’s not just a way for me to ensure they’re getting their greens, but it also serves as a wonderful introduction to more diverse vegetable flavors. They especially enjoy squeezing fresh lemon juice over the leaves before diving in, a tip I picked up from a local farmer’s market vendor.
If you’re looking for a dish that combines simplicity, health, and bold flavors, Sautéed Broccoli Leaves with Garlic and Olive Oil checks all the boxes. It’s a dish that enriches not just your body but also your culinary palette, making it a staple in our home and hopefully, soon in yours too.
What You’ll Need
- 1 pound broccoli leaves
- 4 tablespoons extra virgin olive oil
- 6 cloves garlic, thinly sliced
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 lemon, cut into wedges (for serving)
Method
Step One
Rinse the broccoli leaves thoroughly under cold water to remove any dirt or grit. Pat them dry with a clean kitchen towel or paper towels. Once dry, remove any tough stems and roughly chop the leaves.
Step Two
In a large skillet, heat the extra virgin olive oil over medium heat. Add the thinly sliced garlic and sauté until it becomes fragrant and starts to turn golden brown, about 1-2 minutes. Be cautious not to burn the garlic.
Step Three
Add the chopped broccoli leaves to the skillet. If using, sprinkle the red pepper flakes over the leaves. Season with salt and black pepper. Toss the leaves gently to coat them evenly with the garlic and olive oil.
Step Four
Sauté the broccoli leaves for about 5-7 minutes, or until they become tender and wilted. Stir occasionally to ensure even cooking and to prevent sticking.
Step Five
Once the broccoli leaves are fully cooked, remove the skillet from the heat. Transfer the sautéed broccoli leaves to a serving dish.
Step Six
Serve the sautéed broccoli leaves hot, with lemon wedges on the side for an added burst of freshness. Squeeze the lemon juice over the broccoli leaves just before eating for a bright, citrusy flavor. Enjoy!
