Garlicky greens

Vegetarian
Gluten Free
Health score
23%
Garlicky greens
25 min.
4
179kcal

Suggestions


Elevate your dining experience with this vibrant and flavorful dish of Garlicky Greens, a perfect accompaniment to any meal. Bursting with the freshness of seasonal vegetables, this vegetarian and gluten-free side dish showcases the delightful combination of shallots, garlic, and a variety of crunchy greens, making it a must-try for anyone looking to indulge in healthy yet delicious cooking.

Imagine a colorful medley of long-stem broccoli, tender asparagus, and crisp mangetout, all lightly coated in a savory garlic-infused olive oil. The addition of sweet frozen peas not only adds a pop of color but each bite is a testament to wholesome flavor. This recipe is not only quick to prepare—ready in just 25 minutes—but also a fantastic way to incorporate essential nutrients into your diet without sacrificing taste.

The creamy richness of butter elevates the dish, giving it a luscious finish that complements the fresh greens beautifully. Whether you’re serving this alongside a hearty main course or enjoying it as a light meal on its own, Garlicky Greens is sure to satisfy your taste buds and leave you feeling nourished. With only 179 calories per serving, this dish is as guilt-free as it is delicious. So gather your ingredients and get ready to create a side that’s bursting with flavor and nutrition!

Ingredients

  • tbsp olive oil 
  •  shallots sliced
  •  garlic clove sliced
  • 150 ml vegetable stock hot
  • 200 peas frozen
  • 600 broccoli mixed green
  • knob butter 

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat the oil in a large frying pan and bring a large saucepan of salted water to the boil. Gently fry the shallots and garlic for 5-8 mins, tip in the stock and peas, then bubble for a few mins until the peas are cooked.
  2. Meanwhile, boil the rest of the veg, cooking the broccoli and asparagus for a couple of mins first, then throwing in the mangetout for the final min.
  3. Drain well and tip into the pan with the peas. Season, add the butter and mix well.

Nutrition Facts

Calories179kcal
Protein15.71%
Fat39.75%
Carbs44.54%

Properties

Glycemic Index
57.83
Glycemic Load
5.06
Inflammation Score
-9
Nutrition Score
22.032608795425%

Flavonoids

Luteolin
1.2mg
Kaempferol
11.77mg
Myricetin
0.13mg
Quercetin
4.93mg

Nutrients percent of daily need

Calories:178.8kcal
8.94%
Fat:8.54g
13.14%
Saturated Fat:3.39g
21.21%
Carbohydrates:21.53g
7.18%
Net Carbohydrates:14.14g
5.14%
Sugar:7.2g
8%
Cholesterol:11.29mg
3.76%
Sodium:237.45mg
10.32%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.6g
15.19%
Vitamin C:156mg
189.09%
Vitamin K:168.06µg
160.06%
Folate:133.6µg
33.4%
Manganese:0.61mg
30.62%
Vitamin A:1528.49IU
30.57%
Fiber:7.4g
29.59%
Vitamin B6:0.44mg
21.99%
Potassium:668.94mg
19.11%
Vitamin B1:0.26mg
17.03%
Phosphorus:168.95mg
16.9%
Vitamin B2:0.25mg
14.68%
Magnesium:52.6mg
13.15%
Vitamin E:1.87mg
12.47%
Iron:2.11mg
11.74%
Vitamin B3:2.06mg
10.29%
Vitamin B5:0.99mg
9.85%
Calcium:95.31mg
9.53%
Copper:0.18mg
9.24%
Zinc:1.34mg
8.94%
Selenium:5.25µg
7.5%