Low Sodium Couve Refogada
Transform your side dish game with this **Low Sodium Couve Refogada**, a vibrant and heart-healthy Brazilian classic that celebrates the natural flavors of fresh collard greens. This recipe skips the excess salt and relies on aromatic garlic, sweet onion, and a splash of tangy lemon juice to create a satisfying balance of bold and bright flavors. The collard greens are sliced into delicate ribbons, sautéed until tender, and finished with a hint of black pepper and optional red pepper flakes for a subtle kick. Perfect as a nutritious side dish, this easy-to-make recipe comes together in under 30 minutes and pairs beautifully with a variety of meals. Whether you're cutting back on sodium or seeking a quick plant-based dish, this couve refogada is sure to impress! Keywords: low sodium recipes, Brazilian side dish, sautéed collard greens, healthy collard greens recipe.
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Recipe Information
Ingredients
- 1 bunch fresh collard greens
- 2 tablespoons olive oil
- 3 large garlic cloves
- 1 small onion
- 1 tablespoon fresh lemon juice
- 0.5 teaspoon black pepper
- 0.25 teaspoon crushed red pepper flakes (optional)
- 2 tablespoons water
Instructions
Start by washing the collard greens thoroughly under cold running water. Pat them dry with a clean towel or use a salad spinner. Remove the tough stems by folding each leaf in half lengthwise and cutting along the stem to separate it from the leaf.
Stack 5-6 leaves at a time, roll them up tightly into a cigar shape, and slice thinly across the rolled leaves to create fine ribbons, known as chiffonade.
Peel and finely mince the garlic cloves. Peel the onion and dice it finely.
In a large skillet or sauté pan, heat the olive oil over medium heat. Add the minced garlic and diced onion, and sauté for 2-3 minutes until the onion becomes translucent and the garlic is fragrant, but not browned.
Add the collard green ribbons to the pan and toss to coat them in the garlic-onion oil mixture.
Add the water and cover the pan with a lid. Allow the greens to steam for about 4-5 minutes, stirring occasionally, until they are tender yet still vibrant green.
Remove the lid and increase the heat to medium-high. Sauté for an additional 2-3 minutes to evaporate any excess moisture and ensure all the flavors meld together.
Season the greens with freshly squeezed lemon juice, black pepper, and a pinch of crushed red pepper flakes (if using) for a gentle kick. Stir everything together.
Remove the sautéed greens from the heat, taste, and adjust the seasoning as necessary, keeping in mind the low sodium requirement.
Serve immediately as a side dish to accompany your favorite meal.
Nutrition Facts
Calories |
432 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.2 g | 39% | |
| Saturated Fat | 4.7 g | 24% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 60 mg | 3% | |
| Total Carbohydrate | 38.3 g | 14% | |
| Dietary Fiber | 14.8 g | 53% | |
| Total Sugars | 7.1 g | ||
| Protein | 12.0 g | 24% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 759 mg | 58% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 933 mg | 20% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
