- Super low-calorie vegetable for powerful antioxidants
- Skin contains a powerful anthocyanin called nasunin, a super antioxidant that protects cell membranes from oxidative damage.
- Has anti-cancer, anti-microbial, and anti-LDL (bad) cholesterol properties.
Dishes
Baked Vegetables with Marinated Tofu and Garbanzo Beans
Ingredients
- 1 eggplant (about 10 1/2 oz), pricked with a fork
- 1 lb 2 oz vine-ripened tomatoes
- 1 whole bulb of garlic
- 2 tbs olive oil
- 2 tsp cumin seeds 3/4 tsp salt, or to taste
- 1 small onion, sliced
- 2 tbs grated (peeled) fresh root ginger
- 4 garlic cloves, chopped
- 1 tsp turmeric
- 1 tsp garam masala
- 2-4 green chillies, chopped
- 5 1/2 oz marinated tofu pieces
- 14 oz can garbanzo beans, rinsed and drained
- Plenty of chopped fresh cilantro, to season
- Preheat the oven to 400°F. Place the whole eggplant and tomatoes on a baking tray and bake in the center of the oven for 45 minutes or until they are soft; add the whole bulb of garlic halfway through cooking. Remove the vegetables from the oven and allow them to cool a little. Peel the roasted cloves of garlic and place in a bowl. Remove the stalk from the eggplant. Roughly chop the eggplant and tomatoes and place in the bowl with the roasted garlic cloves. Set aside.
- Pour the olive oil into a deep saucepan, add the cumin seeds, and cook over a low-medium heat until the seeds start to pop – this should take no longer than 2-3 minutes. Add the salt and onion and fry until the onion is a light brown colour – this should take no longer than 5 minutes. Remember to stir frequently.
- Add the ginger and chopped garlic and cook until the garlic is a light brown colour – this should take about 2-3 minutes.
- Sprinkle in the turmeric and garam masala, mix well, and cook for 20 seconds.
- Now add the roasted garlic, eggplant, tomatoes, chillies, tofu, and garbanzo beans, mixing well.
- Bring to a simmer, then cook over a gentle heat, uncovered, for 10 minutes, stirring frequently.
- Season with the chopped cilantro.
- Serve with your choice of sides.
- provides 100% of the DRI for Vitamin K, which is crucial for proper blood clotting.
- good source of folate (important in the prevention of neural tube defects, anemia, and cancer) and Vitamin A (which plays a big role in vision health, bone health, reproduction, and immunity).
Ways to Include More Endive in Your Diet
- Add chopped endive to salads, stir-fries, and soups.
- Braise halved endives on the stovetop and serve alongside grilled items of your choice.
- Top omelet with chopped endives, olives, and pancetta.
- Add to mashed potatoes for an interesting flavor and texture contrast.
Spicy Endive Salsa
Ingredients
- 2 large Belgian endives (1 pound), cored and halved lengthwise
- 1 tablespoon Asian fish sauce
- 1 teaspoon agave syrup
- 1 teaspoon red miso paste
- 2 tablespoons vegetable oil
- 5 garlic cloves, minced
- 3 medium shallots, minced
- 1 large jalapeño, seeded and minced
- 1 tablespoon minced fresh ginger
- 1 plum tomato, cut into 1/2-inch dice
- 1 tablespoon fresh lime juice
- Salt
- 2 tablespoons chopped cilantro
- In a large saucepan fitted with a steamer basket, bring 1/2 inch of water to a boil. Set the endive halves in the basket and steam for about 10 minutes, until just tender when pierced. Chop the endives into 1/4-inch dice. Transfer the endives to a strainer and squeeze out any excess moisture.
- In a small bowl, whisk the fish sauce with the agave syrup and miso. In a large skillet, heat the oil. Add the garlic, shallots, jalapeño and ginger and cook over moderately high heat until the shallots are golden, about 2 minutes. Stir in the endives and cook until hot, about 1 minute. Add the miso mixture and the tomato and remove the skillet from the heat. Add the lime juice and season with salt. Stir in the cilantro and transfer to a bowl. Serve warm or at room temperature.
