Find out how to cook Belgian endive with 5 easy and tasty recipes. A vegetable rich in beneficial properties, with only 15 calories per 100 grams, perfect for healthy and creative cooking.
Winter brings with it a vast choice of vegetables rich in beneficial properties, perfect for guaranteeing you the right amount of vitamins, fiber and mineral salts. Among these, chlorophyll stands out for its strong antioxidant action, essential for counteracting free radicals and supporting the immune system during the cold season. Among the typical products of this period, we want to highlight the Belgian Endive, a versatile vegetable full of surprises, ideal for enriching your tables.
What makes Belgian Endive special?
Also known as Witloof Chicory, which means “white leaf” in Dutch, Belgian Endive is a biennial plant native to Belgium. Belonging to the same family as radicchio and escarole, it stands out for its bitter flavor and its characteristic cream-colored leaves, which are reminiscent of a compact cigar.
Its cultivation involves a particular process: chicory sprouts are “forcibly” grown in the dark, to avoid the production of chlorophyll and obtain the characteristic light color. According to Traditional Chinese Medicine, the bitter flavor of chicory helps stimulate the functionality of the spleen and kidneys, promoting the purification of the body and the elimination of toxins.
A concentrate of health in just 15 calories
Belgian Endive is a low-calorie vegetable par excellence: with only 15 calories per 100 grams, it is perfect for those who follow a balanced diet or want to stay fit without giving up taste.
In addition to being low in sodium, this chicory is rich in vitamins (A, C and group B) and mineral salts, including potassium and calcium. A particularly interesting aspect is its high content of folic acid, an essential nutrient during pregnancy for the correct development of the fetus and to promote cardiovascular health. Furthermore, its water-soluble fibers make it an excellent ally for intestinal well-being, counteracting meteorism and irritable colon.
How to cook it
Belgian Endive is incredibly versatile and can be eaten both raw and cooked, adapting to numerous preparations. Raw, it is perfect as a light appetizer or dip, accompanied by a drizzle of extra virgin olive oil and a pinch of salt. It can enrich fresh salads, perhaps combined with apples, oranges or walnuts for a mix of sweet and bitter flavours.
Cooked, however, it lends itself to many recipes: you can sauté it in a pan with a little garlic, cook it on the grill, braise it with white wine or stew it with a light sprinkling of breadcrumbs. It is also delicious au gratin, perhaps with stringy cheeses, or as a filling for savory pies and nutritious soups. Its ability to absorb the flavors of other ingredients makes it an ideal base for creative dishes.
Baked Belgian endive
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Prepare a delicious sauce by mixing 2 tablespoons of extra virgin olive oil, 1 teaspoon of soy sauce, 1 tablespoon of tahini and 1 tablespoon of lemon juice, adjusting the quantities according to your taste. Pour the sauce over the vegetables and finish with a sprinkling of mixed seeds for a crunchy and nutritious touch.
Gratin Belgian endive
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Cut the Belgian endive in half, season it with a drizzle of oil, capers, a sprinkling of breadcrumbs and black pepper. Bake au gratin in the oven until golden brown to obtain a simple and tasty side dish.
Belgian endive braised in white wine with olives and capers
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Brown the Belgian endive in a pan with oil, a clove of garlic and a pinch of salt, turning it on both sides. Add white wine and leave to braise over low heat with the lid on, adding a little hot water if necessary. At the end of cooking, complete with chopped parsley, capers and Taggiasca olives. Serve with a touch of balsamic glaze for a dish packed with flavor.
Belgian endive salad with borlotti beans and sweet potatoes
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Cut the sweet potatoes into cubes and season them with curry, turmeric, rosemary, black pepper, salt and extra virgin olive oil. Cook them in the oven at 180/200°C for 20-25 minutes. Meanwhile, mix the Belgian endive with pinto beans, sliced pear, walnuts, raisins and chia seeds. Add the sweet potatoes, season with oil and salt, and serve this rich and tasty salad.
Pasta with Belgian endive pesto
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Heat a drizzle of extra virgin olive oil in a deep pan, add the washed and cut Belgian endive and leave it to simmer with the lid closed. Once cooked, season with salt and a pinch of turmeric. Transfer the endive to the blender and add fresh basil, almond flour (or chopped almonds), Parmigiano Reggiano and a teaspoon of extra virgin olive oil. Blend until you obtain a creamy pesto. Sauté the pasta with the pesto in the pan and serve for a rich and surprising dish.
Tips for purchasing and storing
When choosing Belgian Endive, make sure that the leaves are tightly closed and free of dark spots, a sign of freshness. The tip must be intact and crunchy. Being a leafy vegetable, it is important to prefer organic ones to reduce the risk of pesticide contamination, given that the leaves tend to absorb these substances like sponges.
Once purchased, store it in the refrigerator in a tightly closed plastic bag: this way it will stay fresh for up to a week.
