Tag: veg

Sautéed Swiss Chard with Garlic

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Valued in healthy eating, Swiss chard is rich in vitamins A, C, and K, as well as minerals like iron, magnesium, and potassium. It is also low in calories, making it a popular choice for balanced diets.

Swiss chard is a highly nutritious and versatile leafy green vegetable. It belongs to the Chenopodiaceae family, the same family as beetroot. Swiss chard is characterised by its large green leaves and thick stems that can be white, yellow, or reddish.

Ingredients

  • 1 bunch of fresh Swiss chard, rainbow or ruby chard
  • 2 cloves of garlic
  • 2 tablespoons of olive oil
  • 1/2 teaspoon finely grated lemon zest(optional)
  • Salt to taste
  • Pepper (optional)

Method

  1. Rinse the Swiss chard thoroughly to remove any dirt.
  2. Thick stems discarded, inner ribs removed, cut into 2-inch lengths, leaves cut into 2-inch ribbons
  3. Bring a pot of salted water to a boil and cook the Swiss chard for 5–7 minutes.
  4. Drain well to eliminate excess water.
  5. In a frying pan, heat the olive oil and sauté the chopped garlic until golden.
  6. Add the drained Swiss chard and sauté for 3–4 minutes.
  7. Season with salt and pepper to taste and serve warm.

Variation

You can add hard-boiled eggs, cooked potatoes, or chickpeas to make this dish more substantial.

Sautéed Spinach with Garlic

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Spinach is a highly nutritious and versatile vegetable known for its mild flavour and excellent source of vitamins, minerals, and fibre, making it an ideal choice for a healthy diet. 

Ingredients

For 2–3 persons:

  • 400–500 g of fresh spinach (or 300 g frozen)
  • 2–3 cloves of garlic
  • Small red pepper chopped (optional)
  • 2 tablespoons of olive oil
  • Salt to taste
  • Black pepper (optional)
  • A splash of lemon (optional)
  • Optional: a splash of lemon or grated cheese

Method

1. Rinse the spinach if fresh and drain well.

2. Slice the garlic thinly.

3. Heat the olive oil in a pan over medium heat.

4. Add the garlic and lightly golden it (without burning).

5. Add red pepper if using, sauté 2–3 minutes, stirring.

6. Gradually incorporate the spinach; it will reduce significantly while cooking.

7. Sauté for 3–5 minutes, stirring.

8. Add salt, pepper, and a few drops of lemon if desired.

Serving Suggestions

– As a side dish for meat or fish.
– Topped with a fried or poached egg.
– Mixed with chickpeas for a more substantial dish.

Tips
– Toasted pine nuts
– Raisins
– A sprinkle of sweet paprika.

Roasted Cauliflower with Garlic and Paprika

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One of the tastiest and simplest ways to prepare cauliflower is by roasting it. It turns golden, crisp on the outside, and extremely tender on the inside. It is well-known for its high content of vitamins, fiber, and antioxidants. 

Ingredients

  • 1 large cauliflower

  • 3 tablespoons of olive oil

  • 2 cloves of garlic, minced

  • 1 teaspoon of sweet paprika (or hot if preferred)

  • Salt to taste

  • Black pepper

     

    Optional: a splash of lemon or grated cheese

Method

Preheat the oven to 200 °C.

  1. Cut the cauliflower into medium-sized florets.
  2. In a bowl, mix:
       olive oil
       minced garlic
       paprika
       salt and pepper
  3. Toss the cauliflower in this mixture to ensure it is well coated.
  4. Place it on a baking tray without overcrowding.
  5. Roast for 20–25 minutes, until golden and slightly crisp.
  6. Optional: add a few drops of lemon or some grated cheese at the end.

Serving Suggestions 
   As a side dish for meat or fish.
   With yoghurt and lemon sauce.
   Mixed with rice or quinoa for a complete meal.

Sautéed Green Asparagus with Garlic and Lemon

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The combination of golden garlic and the citrus touch of lemon enhances its natural flavour without overpowering it, resulting in a dish that is light yet aromatic. This quick preparation is perfect as a healthy side or even as the star of a light meal.

Ingredients

  • 1 bunch of green asparagus
  • 2 cloves of garlic
  • Extra virgin olive oil
  • Juice and zest of ½ lemon
  • Salt and pepper

Method

  1. Wash and trim the tough ends of the asparagus.
  2. Sauté in hot oil for 5–7 minutes.
  3. Add chopped garlic towards the end to prevent burning.
  4. Incorporate the lemon zest and juice, season with salt and pepper, and serve.

Perfect as a side dish or top with a poached egg.