Wednesday, July 22, 2009

Cheap, Healthy Leafy Greens: 246 Recipes for Cabbage, Kale, Spinach, Swiss Chard, and Beyond

The Husband-Elect and I have been really into leafy greens lately, since they’re some of the cheapest and most nutritionally sound vegetables in the supermarket. We were running out of ways to prepare them, so, in the grand tradition of CHG, I made a recipe compilation. (First it was out of felt and glue, but then sending it via the internet just seemed easier.)

As always, there were some rules I set before beginning the hunt:

  • The leafy green itself had to be a/the star of the show.
  • To limit the scope a bit, the leafy greens chosen were: arugula, beet greens, bok choy, cabbage (green only), collards, escarole, kale, mustard greens, spinach, and Swiss chard. We'll leave turnip greens and watercress for next time.
  • If a recipe came from an aggregate recipe site, it had to have at least 4-1/2 stars or an 88% approval rating. If it came from a food blog, I’m taking the blogger’s word for it that it’s good.
  • Naturally, the dish had to be both inexpensive and healthy.
  • There were to be almost no salads, ‘cause they’re kinda boring.
  • I could only include a few simple sautéed dishes. (This part was hard)
  • Certain leafy greens have dishes associated with them (escarole and white beans, etc.), so I had to give one or two examples of each, and steer away from them for the rest of the search.
In addition to the 246 findings below, there are dozens and hundreds over at Martha Stewart’s website, from both Everyday Food and Martha Stewart Living. The sites run slowly on my computer(s), and their search functions aren’t the greatest at isolating healthier dishes, which is why they’re not included in this list. Still, great food.

With luck, after this, you’ll never need to look for leafy green recipes again. Enjoy!

(P.S. I was going to put pictures in this, but the file is massive already, so apologies for the lack of photography. If you can imagine a head of lettuce, though, you've pretty much got the idea.)


All Recipes: Goat Cheese and Arugula Pizza

All Recipes: Jen’s Tomato Arugula Bruschetta

Cooking Light: Chicken, Arugula, and Wild Rice Salad with Sauteed Apples

Cooking Light: Grilled Peaches over Arugula with Goat Cheese and Prosciutto

Cooking Light: Linguine with Arugula Pesto

Cooking Light: Nectarine, Prosciutto, and Arugula Bundles

Cooking Light: Orecchiette with Shrimp, Arugula, and Cherry Tomatoes

Eating Well: Risotto with Edamame, Arugula, & Porcini

Eating Well: Spaghetti with Arugula, Roasted Peppers & Prosciutto

Eating Well: Warm Arugula Bread Salad

Eating Well: Warm Chicken Sausage and Potato Salad

Epicurious: Arugula and Fava Bean Crostini

Epicurious: Bruschette with Chickpea Purée and Arugula

Epicurious: Chicken, Arugula and Red Bell Pepper Sandwiches

Epicurious: Grilled Portobello and Arugula Burgers

Kalyn’s Kitchen: White Bean Salad with Roasted Red Pepper, Arugula, and Parsley

La Tartine Gourmande: Red Radish and Arugula Soup

Recipe Zaar: Arugula & Chicken with Pasta

Recipe Zaar: Pasta with Tomatoes, Smoked Bacon, and Arugula
I’m pretty sure you could halve the olive oil (at least) and cut two pieces of bacon, and it’d still taste good.

Serious Eats: Pasta with Tuna, Arugula, and Chili
Cut back on the olive oil a bit for less fat.

Simply Recipes: Arugula Corn Salad with Bacon

Smitten Kitchen: Arugula, Potato, and Green Bean Salad


All Recipes: Roasted Beets and Sauteed Beet Greens

Being Cheap Never Tasted So Good: Beet Greens with Sausage and Spiral Pasta
Use turkey sausage here for less fat.

CHG: Beets and Greens Curry with Chickpeas

CHG: Vaguely Moroccan (or something) Beet Green Omelette

Cooking Light: Beet Greens with Oregano and Feta

Cooking Light: Beet Soup with Potatoes and Beet Greens

Cooking Light: Pasta with Beet Greens and Raisins

Eating Well: Roasted Beet Crostini

Epicurious: Farfalle with Golden Beets, Beet Greens and Pine Nuts
Ease up on the olive oil for less fat.

Epicurious: Roasted Beet Salad with Oranges and Beet Greens

Everybody Likes Sandwiches: Sauteed Beet Greens with Lime and Garlic

Fresh Approach Cooking: Fideos with Chickpeas and Beet Greens

Recipe Zaar: Beet Greens with Caramelized Onions

Recipe Zaar: Lemon and Butter Braised Beet Greens

A Veggie Venture: Beet Greens & Three Onion Pesto Pizza

A Veggie Venture: Beet Green Risotto

A Veggie Venture: Farro with Beet Greens


All Recipes: Spicy Bok Choy in Garlic Sauce

Eat This: Bok Choy with Sesame and Garlic Tofu

Eating Well: Roasted Baby Bok Choy

Epicurious: Provencal Bok Choy

Epicurious: Chicken, Shiitake and Bok Choy Soup

FatFree Vegan Kitchen: Herbed Polenta with Beans and Bok Choy

The Joys of Greens: Chili Tofu with Beans and Bok Choy

Pink of Perfection: Rice Bowl with Baby Bok Choy

Recipe Zaar: Bok Choy-Broccoli Stir Fry

Recipe Zaar: Bok Choy, Carrot and Apple Slaw

Recipe Zaar: Chow Chow Bok Choy

Recipe Zaar: Crunchy Bok Choy Slaw

Recipe Zaar: Sesame Bok Choy

Simply Recipes: Baby Bok Choy with Sherry and Prosciutto

A Veggie Venture: Soy-Glazed Baby Bok Choy

CABBAGE (Green only)

80 Breakfasts: Cabbage, Chickpea, and Chorizo Soup

101 Cookbooks: Rustic Cabbage Soup

All Recipes: Farikal

All Recipes: Summer Grilled Cabbage

All Recipes: Turkey Cabbage Rolls

CHG: Beet and Cabbage BBQ Slaw

CHG: Hot and Sour Cabbage Soup

CHG: Napa Cabbage and Red Onion Salad

Cooking Light: Asian Pear-Cabbage Salad

Cooking Light: Barbecued Cabbage with Santa Fe Seasonings
Wow. Let me know if anybody tries this. I’m intrigued.

Cooking Light: Cabbage Gremolata

Cooking Light: Plantation Beans and Cabbage

Cooking Light: Sweet Cabbage Salad

Cooking Light: Waldorf Cole Slaw

Daily Unadventures in Cooking: Linguine with Green Cabbage and Pancetta

Eating Well: Beef Cabbage Stirfry

Eating Well: Hot and Sour Slaw

Eating Well: Red Potato Colcannon

Eating Well: Stuffed Cabbage Rolls

Epicurious: Napa Cabbage Kimchi

FatFree Vegan Kitchen: Irish White Bean and Cabbage Stew

Kalyn’s Kitchen: Braised Napa Salad with Shitake Mushrooms

Karina’s Kitchen: Stuffed Cabbage with Roasted Sweet Potato & Quinoa

Orangette: Braised Green Cabbage with Onions, Carrots, and a Poached Egg

Recipe Zaar: Cabbage Salsa

Recipe Zaar: Curtido De Repollo - El Salvadorean Cabbage Salad

Recipe Zaar: Curried Cabbage

Recipe Zaar: Hungarian Noodles and Cabbage

Recipe Zaar: Weight Watchers Zero-Point Cabbage Soup


All Recipes: Lentil and Green Collard Soup

All Recipes: Southern as You Can Get Collard Greens

All Recipes: Tasty Collard Greens

Bitten: Collards Braised in Red Wine

CHG: Collard Greens and Black-Eyed Peas

CHG: Sweet Chili Lime Tofu with Collards

Cooking Light: Long-Cooked Collards with Cane Syrup

Cooking Light: Slow-Braised Collard Greens

Cooking Light: White Bean and Collard Greens Soup

Eating Well: Collard Green & Black-Eyed Pea Soup

Epicurious: Brazilian Collard Greens

Epicurious: Ham and Black-Eyed Pea Soup with Collard Greens

Herbivoracious: Farro with Collard Greens and Bacon Salt

Kalyn’s Kitchen: Pasta with Sausage and Collard Greens

Modern Beet: Collard Greens with Spaghetti

Recipe Zaar: Awesome Collard Greens

Recipe Zaar: Collard Greens and Red Beans

Recipe Zaar: Healthy Collard Greens Soup

Wednesday Chef: Collard Squares
Use a few egg whites for less fat.


All Recipes: Escarole and Bean Soup

Champaign Taste: Escarole and Chickpea Soup with Pesto

CHG: Escarole and White Beans

Cooking Light: Italian Bean Salad with Escarole

Eating Well: Grilled Polenta with Shrimp & Escarole

Epicurious: Escarole and Orzo Soup with Turkey Parmesan Meatballs
170 reviews, 95% would make again. That’s a LOT for Epicurious. This has to be good.

Epicurious: Pasta Shells with Escarole, Sausage, and Cheese

Got No Milk: Escarole Lentil Soup with Chicken Sausage

Recipe Zaar: Escarole and Beans in Red Sauce

Recipe Zaar: Pasta Shells With Chicken, Mushrooms, Escarole, and Sun-Dried Tomatoes

Serious Eats: Baked Escarole Torta

Serious Eats: Pappardelle with Escarole

The Unemployed Cook: Cremini, Eggplant, and Escarole Saute


First, go to I Heart Kale. They have everything you need. Then, click on these:

101 Cookbooks: Kale and Olive Oil Mashed Potatoes
I think you could use low-fat milk and a tablespoon less of olive oil here and still be okay.

All Recipes: Bean and Kale Ragu

All Recipes: Bean Soup with Kale

All Recipes: Chili-Roasted Kale

All Recipes: Kale Puttanesca

All Recipes: Simple Kale Soup

All Recipes: Sweet and Savory Kale

All Recipes: Tracy B’s Callaloo Soup

Apartment Therapy: Kale and Potato Gratin

Bitten: Kale, Sausage, and Mushroom Stew
Use turkey sausage for less fat.

CHG: Kale and Mushrooms with Polenta

CHG: Kale and White Bean Soup with Turkey Sausage

CHG: Kale Chips

CHG: Kale with Garlic and Peppers

CHG: Not-Quite Colcannon

CHG: Potato Leek Soup with Kale

CHG: Relaxed Kale and Root Veg Salad

Cooking Light: Braised Kale with Pinto Beans and Pancetta

Cooking Light: Kale with Lemon-Balsamic Butter

Cooking Light: Quick Kale with Bacon and Onions

Cooking Light: Sweet Potato, Sausage, and Kale Soup

Eating Well: Black-Eyed Peas with Pork & Greens

Eating Well: Fusili with Lentils and Kale

Eating Well: Indian-Spiced Kale and Chickpeas

Eating Well: Kale and Potato Hash

Eating Well: Kale with Apples and Mustard

Eating Well: Southern Kale

Eating Well: Spicy Potato and Kale Soup

Epicurious: White Bean, Kale and Roasted Vegetable Soup

FatFree Vegan Kitchen: North African Chickpea and Kale Soup

Kath Eats Real Food: Nutty Vanilla Sweet Potato and Kale Soup

Orangette: Boiled Kale with a Fried Egg and Toast
I think you could halve the olive oil here.

Recipe Zaar: Chinese-Style Kale

Recipe Zaar: Hearty Portuguese Kale Soup
Reduce the chorizo by half.

Recipe Zaar: Kale and Ginger Stir Fry

Recipe Zaar: Spicy Rice and Kale


CHG: Quinoa with Mustard Greens and Shitake Mushrooms

Coastal Living: Vidalia Mustard Greens

Cooking Light: Polenta with Sausage and Greens

Cooking Light: Warm Salad of Mustard Greens and Black-Eyed Peas

Eating Well: Sauté of Cauliflower & Mustard Greens with Peanuts

FatFree Vegan Kitchen: Balsamic-Glazed Chickpeas and Mustard Greens

Food Mayhem: Pickled Mustard Greens

Kalyn’s Kitchen: Macaroni with Mustard Greens, Lemon, and Parmesan

Kath Eats Real Food: Mustard Greens and Beans Quinoa

Recipe Zaar: African Peanut Soup with Mustard Greens

Saffron Trail: Fried Rice with Mustard Greens


101 Cookbooks: Bulgar and Spinach Pilaf

101 Cookbooks: Spinach Rice Gratin Recipe

All Recipes: Creamy Italian White Bean Soup

All Recipes: Espinacas con Garbanzos (Spinach with Garbanzo Beans)

All Recipes: Greek Pasta with Tomatoes and White Beans

All Recipes: Penne Pasta with Spinach and Bacon

All Recipes: Spinach and Sun-Dried Tomato Pasta

All Recipes: Spinach, Red Lentil, and Bean Curry

All Recipes: Wendy’s Quick Pasta and Lentils

All Recipes: Wilted Spinach with Cherries and Goat Cheese

Andrea’s Recipes: Spinach and Basil Lasagna

Baking Bites: Crustless Spinach, Onion, and Feta Quiche

Bitten: Carrot, Spinach, and Rice Stew

CHG: Italian White Bean and Spinach Soup

CHG: Spinach Rice Casserole

Cooking Light: Curried Couscous, Spinach, and Roasted Tomato Soup

Cooking Light: Creamed Spinach Gratin

Cooking Light: Grits and Greens

Cooking Light: Individual Spinach-Asiago Gratins

Cooking Light: Mini-Spanakopitas

Cooking Light: Pork Chops Stuffed with Feta and Spinach

Cooking Light: Spinach and Artichoke Dip

Cooking Light: Spinach and Gruyère Souffle

Cooking Light: Spinach, Sun-Dried Tomato, and Parmesan Rolls

Cooking Light: Spinach with Raisins and Pine Nuts

Cooking Light: Turkey-Spinach Lasagna

Cooking Light: Warm Sesame Spinach

Eating Well: Cheese-&-Spinach-Stuffed Portobellos

Eating Well: Creamy Spinach Dip

Eating Well: Parmesan Spinach Cakes

Eating Well: Quinoa Salad with Dried Apricots & Baby Spinach

Eating Well: Sauteed Spinach with Pine Nuts & Golden Raisins

Eating Well: Spinach Soup with Rosemary Croutons

Eating Well: Wilted Spinach with Garlic

Eating Well: Spinach-&-Brie-Topped Artichoke Hearts

Eating Well: Spinach Pesto Appetizer

Eating Well: Spicy Stewed Potatoes & Spinach with Buttermilk (Aloo chaas)

Eating Well: Sautéed Spinach with Red Onion, Bacon & Blue Cheese

Epicurious: Lemon Turkey Soup with Fresh Spinach and Farfalle

Epicurious: Lentil Stew with Spinach and Potatoes

Epicurious: Spinach and Feta Turnovers

Epicurious: Spinach and Mushrooms with Truffle Oil

Epicurious: Spinach and Sun-Dried Tomato Frittata

Epicurious: Spinach Salad with Grilled Eggplant and Feta
This has a lot of oil, but I think at least half of it will go unused.

Epicurious: Spinach with Olive Oil and Lemon

Epicurious: Spinach with Sesame Miso Sauce

Recipe Zaar; Baked Asparagus Spinach Risotto

Recipe Zaar: Greek Spinach Rice Balls

Recipe Zaar: Israeli Spinach Fritters

Recipe Zaar: Lemon Spinach Rice

Recipe Zaar: Spinach Orzo

Recipe Zaar: Tortellini Tomato Spinach Soup

All Recipes: Swiss Chard with Garbanzo Beans and Fresh Tomatoes

All Recipes: Red Chard and Caramelized Onions

CHG: Grilled Swiss Chard

CHG: Swiss Chard with Mushrooms

CHG: Swiss Chard with Pinto Beans and Goat Cheese

CHG: Tunisian-Style Greens and Beans

Cooking Light: Braised Chicken with Mushrooms and Chard

Cooking Light: Garbanzo and Greens Stew

Cooking Light: Lentil Soup with Chard

Cooking With Amy: Syrian Lentil Swiss Chard Soup

Eat This: Swiss Chard Scramble
Sub in some egg whites for less fat.

Eating Well: Chipotle Cheddar Chard

Eating Well: Skillet Gnocchi with Chard and White Beans

Eating Well: Stuffed Chard with Fresh Marinara

Epicurious: Barley and Lentil Soup with Swiss Chard

Epicurious: Black Bean Chili with Butternut Squash and Swiss Chard

Epicurious: Swiss Chard with Raisins and Almonds

FatFree Vegan Kitchen: Savory Swiss Chard Pie

Kalyn’s Kitchen: Baked Swiss Chard Stems with Olive Oil and Parmesan

The Kitchn: Israeli Couscous with Swiss Chard

Recipe Zaar: Blitva (Croatian Swiss Chard)

Recipe Zaar: Creamy Swiss Chard Pasta

Recipe Zaar: Swiss Chard and Penne Soup

Simply Recipes: Swiss Chard Tzatziki


All Recipes: Greens with Cannellini Beans and Pancetta (beet greens and kale)

CHG: Gumbo z’Herbes (any leafy green)

Cooking Light: Braised Greens With Chipotle-Chile Vinaigrette (mustard greens and turnip greens)

Cooking Light: Rolled Greens (collards or kale)

Cooking Light: Sicilian-Style Greens over Polenta (endive, kale, and turnip greens)

Eating Well: Basic Greens with Garlic, Oil & Hot Pepper

Eating Well: Turkey Sausage & Arugula Pasta (arugula or spinach)

Epicurious: Sauteed Greens with Cannellini Beans and Garlic (spinach, mustard greens, kale, spinach, or broccoli rabe)

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