Healthy Southern Collard Greens Recipe | gritsandpinecones.com (2024)

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There is more than one way to cook fresh collard greens, and this easy, vegan, healthy, Southern Collard Greens recipe is as simple as it is delicious! The best part, a single serving of this flavorful and nutritious side dish is less than 70 calories.

Healthy Southern Collard Greens Recipe | gritsandpinecones.com (1)

To some folks, the term “healthy southern recipe” is an oxymoron. But, in this healthy, vegetarian recipe, fresh collard greens are prepared without traditional ham hocks or other pork products. This helps their mild flavor and crisp-tender texture shine.

What are they?

Healthy Southern Collard Greens Recipe | gritsandpinecones.com (2)

Collard greens, a type of large green leafy vegetable, which has long been a staple in the South and considered “soul food,” has recently become trendy. New recipes and creative ways to serve them are popping up all over the internet, making use of the nutritious leaves in wraps, coleslaws, salads, and more.

In the South, we love our greens, and it’s traditional to eat black-eyed peas and collard greens for good luck and prosperity on New Year’s Day.

Collards grow best in cooler temperatures, and the peak season is January through April. However, these days you can find fresh collard greens in most grocery stores and farmers’ markets year-round.

Are they healthy?

Collard greens, which are considered a cruciferous vegetable like broccoli and cauliflower, are chock-full of vitamins K, B6, C, and E and are an excellent source of calcium, folate, and beta-carotene. According to Prevention, they also have high antioxidant levels, can help reduce inflammation, are low in calories, and high in soluble fiber.

Collard greensalso have more calcium per serving thankaleand double the amount of protein and iron.

Here’s what’s in this recipe:

Healthy Southern Collard Greens Recipe | gritsandpinecones.com (3)

There are only three ingredients: fresh collard greens, kosher salt, and olive oil.

How to clean them:

Although this recipe is as easy as they come, the leaves need to be washed thoroughly before cooking. This is in order to remove any sand or dirt.

To wash them, fill up a sink with water and submerge the leaves and swish them around. Depending on how sandy they are, you might have to repeat this process with clean water several times until there is no more sand in your sink.

After washing the leaves, let them dry, wrap them in a paper towel, and they can be stored in the refrigerator in a sealed plastic bag for up to five days.

How to remove the stems and prepare them for cooking:

Use a sharp knife to cut out each leaf’s tough center stalk and then stack the leaves on top of each other and slice into one-inch ribbons.

How to cook them:

  1. Fill a dutch oven or large pot about ⅓ of the way up with water. Place over high heat and bring to a boil. Add the olive oil and salt.
  2. Add the collards to the water and bring back to a boil. (You may need to add the collards in batches if they don’t all fit at one time. They will wilt down, and then you can add the rest.)Healthy Southern Collard Greens Recipe | gritsandpinecones.com (4)
  3. When all of the greens have been added, and the water is boiling, turn the heat down to low and cover. Simmer for about 20 minutes. Taste and add more salt, if necessary.Healthy Southern Collard Greens Recipe | gritsandpinecones.com (5)
  4. Continue to cook for about 10 more minutes. Healthy Southern Collard Greens Recipe | gritsandpinecones.com (6)
  5. Serve immediately and include some of the flavorful “pot likker” (or pot liquor). This is the liquid the greens have cooked in.

Healthy Southern Collard Greens Recipe | gritsandpinecones.com (7)

What to serve with them:

Southern collard greens are almost always served with either Cornbread or Hoecakes. You will also often find Candied Sweet Potatoes, Field Peas, Purple Hull Peas, Zipper peas, or Black-Eyed Peas, as well as Southern Potato Salad as accompaniments.

They also pair well with Southern Fried Chicken, Brown Sugar Bourbon Glazed Ham, Easy Baked Pork Chops, or Chili Rubbed Pork Tenderloin with Apricot Glaze.

Sharon’s tips:

After cooking, your greens should not taste bitter; add a touch more salt if they do. It will help mellow out the flavor.

Leftovers can be stored covered in the refrigerator for up to five days. Leftovers can also be frozen and stored in an airtight container in the freezer for several months. To reheat them, if they are frozen, let them thaw, then place them in a saucepan over medium heat until they are hot.

If you have an abundance of collard greens, they can be frozen and stored in the freezer for up to twelve months. But, they must be blanched. First, follow the directions for cleaning and cutting them. Then, to blanch, add them to a large pot of boiling water and cook for three minutes. Immediately take them out and place them in an ice-water bath for three minutes to stop the cooking process. Then drain well and pack in air-tight freezer containers.

Related recipes:

If you like this dish, you might also like these other Southern recipes: Tomato Cobbler with Cornmeal-Cheddar Biscuits, The Ultimate Southern-Style Burger, Southern-Style Baked Mac and Cheese, Southern Sweet Potato Pie, Fried Green Tomatoes, and Southern-Style Crispy Onion Rings.

If you need more menu ideas or inspiration, check out all of my Southern recipes here.

**Special thanks to my friend Mary Carroll, who graciously shared her simple recipe for cooking these healthy collard greens.

★ If you make this dish, please leave a comment and give this recipe a star rating. I would love to know how you liked it!

Thank you so much for visiting Grits and Pinecones!

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Healthy Southern Collard Greens Recipe | gritsandpinecones.com (8)

Healthy Southern Collard Greens Recipe

Healthy Southern Collard Greens are cooked simply without meat, enhancing the fresh greens' mild flavor and keeping them crisp and tender.

4.38 from 8 votes

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Course Side Dish

Cuisine Southern

Servings 8 servings

Calories 68 kcal

Ingredients

  • 2 bunches fresh collard greens thoroughly washed, about one pound of leaves
  • ¼ cup olive oil
  • 3 tablespoons kosher salt

Instructions

  • Use a sharp knife to cut out the tough center stalk of each leaf and then stack the leaves on top of each other and slice into 1-inch ribbons.

  • Fill up a dutch oven or large pot about one-third of the way with water. Place over high heat and bring to a boil. Add the olive oil and salt.

  • Add the collards to the water and bring back to a boil. (You may need to add them in batches if they don't all fit at one time. They will wilt down, and then you can add the rest.) When all of the collards have been added and the water is boiling, turn the heat down to low, cover, and simmer for about 20 minutes. Taste and add more salt if necessary.

  • Continue to cook for about 10 more minutes. Serve immediately, and be sure to include some of the flavorful "pot likker."

Notes

To wash the collards, fill up a sink with water and submerge the leaves and swish them around. Depending on how sandy they are, you might have to repeat this process with clean water several times until there is no more sand in your sink.

After washing the leaves, let them dry, wrap them in a paper towel, and they can be stored in the refrigerator in a sealed plastic bag for up to five days.

After cooking, your greens should not taste bitter; add a touch more salt if they do. It will help mellow out the flavor.

Leftovers can be stored covered in the refrigerator for up to five days. Leftovers can also be frozen and stored in an airtight container in the freezer for several months. To reheat them, if they are frozen, let them thaw, then place them in a saucepan over medium heat until they are hot.

If you have an abundance of collard greens, they can be frozen and stored in the freezer for up to twelve months, but they must be blanched. First, follow the directions for cleaning and cutting them. Then, to blanch, add them to a large pot of boiling water and cook for three minutes. Immediately take them out and place them in an ice-water bath for three minutes to stop the cooking process. Then drain well and pack in air-tight freezer containers.

Nutrition

Calories: 68kcalCarbohydrates: 3gProtein: 1gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gSodium: 670mgPotassium: 76mgFiber: 2gSugar: 0.3gVitamin A: 5300IUVitamin C: 16.5mgCalcium: 90mgIron: 0.7mg

Tried this recipe? Tag me today! Mention @gritspinecones or tag #gritspinecones!

Healthy Southern Collard Greens Recipe | gritsandpinecones.com (2024)

FAQs

Are southern style collard greens healthy? ›

Are collard greens healthy? You bet they are! Collard greens are loaded with nutrients! Their dark green leaves and stems are full of chlorophyll which contains vitamins and minerals.

Are collard greens healthy for weight loss? ›

Veggies like collard greens are high in water and fiber, which can help you feel full for longer, says Charmaine Jones, a registered dietitian nutritionist and founder of Food Jonezi. That increased satiety can lead to a lower daily intake of calories, and in turn, weight loss.

Why do you put vinegar in collard greens? ›

This might seem like an unusual addition if you're new to making collard greens, but the vinegar adds a welcome tangy note that brightens the dish and balances out the salty, savory flavors. A tablespoon of sugar also helps balance out the greens' potential bitterness.

Are cooked collard greens still healthy? ›

These vegetables are rich in fiber and other essential nutrients. One cup of boiled collard greens, drained and without added salt, contains : 63 calories. 5.15 g (g) of protein.

Does boiling collard greens destroy nutrients? ›

The green leaves turn dark green during this long cooking process, and the cooking water will be greatly reduced. Unfortunately, nutrients are leached out into the cooking liquid that many people pour down the drain. This cooking liquid or "pot likker," as it is called in southern states, is full on valuable nutrients.

Which is healthier spinach or collard greens? ›

Collard greens are frequently eaten in the Southern U.S. regions, but deserve attention everywhere for their health benefits. Collard greens provide nearly twice the amount of calcium as spinach and are high in potassium and magnesium, too.

What are the cons of collard greens? ›

Collard greens are healthy for you, but it is possible to have too much of a good thing. Collard greens are full of fiber, which takes longer for your body to digest than many other substances. Eating too much fiber at once can lead to uncomfortable side effects like bloating or gas.

What are the best greens for belly fat loss? ›

Spinach can be a great source of fiber and other nutrients. Similarly, kale is a nutrient-dense, low calorie food that offers many health benefits and is also high in fiber. The high fiber content in both spinach and kale could help with weight loss .

How often should you eat collard greens? ›

Another study from researchers at the University of Leicester found that people eating 1.35 servings of greens daily had a 14 percent lower risk of developing type 2 diabetes.

Why put baking soda in collard greens? ›

In the case of collard greens, baking soda's utility is threefold, serving as a flavor enhancer, a tenderizer, and a color protector. Baking soda is an alkali salt possessing the tenderizing and flavor-enhancing properties of regular salt.

Why do Southerners eat collard greens? ›

While black-eyed peas are said to have the power to bring luck, they also provide hearty, nutritious meals during the winter months because of their volume when cooked. Similarly, collard greens symbolize money and hope for the future, but are hardy crops able to survive harsh winter temperatures.

What takes the bitterness out of collard greens? ›

The foods that help reduce bitterness are:
  • Salt while cooking and/or while eating (like on bitter salad greens)
  • Sweet or Spicy.
  • Sour or Acids like lemon or vinegar.
  • Long cooking like braising (think southern collard greens that are cooked for hours)
  • Blanch first.
Jul 7, 2021

What's the best way to eat collard greens? ›

10 Delicious Ways to Eat Collard Greens
  1. Rolled up in a Wrap. This is where the sturdiness of these leaves pays off big time. ...
  2. Mixed into a Meaty Braise. ...
  3. Stirred into Soup. ...
  4. Cooked into a Stir-Fry. ...
  5. Shredded into a Casserole. ...
  6. Puréed into Pesto. ...
  7. Added to Chili. ...
  8. In Salads and Slaws.

Do collard greens detox your body? ›

Collard greens are rich in sulfur-containing compounds that support your body's detoxification process.

Can you overcook collard greens? ›

It is important to not overcook collard greens or kale, as they tend to give off a sulfur smell and taste bitter. Cut the leaves into one-half inch strips and steam for 5 minutes on the stove. Collard greens make a great addition to eggs and bean soup or can be served alone as a steamed vegetable with a dressing.

How many calories are in southern collard greens? ›

Nutrition Facts (per serving)
189Calories
10gFat
14gCarbs
12gProtein
Nov 11, 2023

What are the healthiest greens to cook? ›

The 13 Healthiest Leafy Green Vegetables
  • Kale.
  • Microgreens.
  • Collard greens.
  • Spinach.
  • Cabbage.
  • Beet greens.
  • Watercress.
  • Romaine lettuce.

Are collard greens in a can healthy? ›

Canned greens are also packed with nutrients like calcium and vitamin E. Eat these canned vegetables by themselves, serve them as a tasty side dish or use them to bring a little Southern style to your favorite recipe.

References

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