Escarole, with its slightly bitter and nutty flavor, is a nutritional powerhouse often featured in soups, salads, and braised dishes. But have you ever paused to consider the stems? While many cooks routinely discard them, the question of whether you can and should eat escarole stems is more nuanced than a simple yes or no. Let’s delve into the world of escarole stems, exploring their taste, texture, nutritional value, preparation methods, and why you might want to reconsider tossing them in the compost bin.
Understanding Escarole: A Brief Overview
Escarole ( Cichorium endivia var. latifolia ) is a member of the chicory family, related to endive, radicchio, and even dandelion. It’s characterized by its broad, slightly curly leaves that are typically lighter green on the outer edges and become paler, almost white, toward the center. This color variation isn’t just aesthetic; it also reflects differences in bitterness and texture. The darker green leaves tend to be more bitter and robust, while the lighter inner leaves are milder and more tender. This variation extends to the stems as well.
The Escarole Stem Dilemma: To Eat or Not to Eat?
The primary reason many people discard escarole stems is due to their perceived toughness and bitterness. Compared to the leafy parts, the stems are indeed more fibrous and can have a more pronounced bitter flavor. However, with proper preparation, these perceived drawbacks can be mitigated, and the stems can contribute valuable flavor and texture to your dishes.
Consider the entire head of escarole. The leafy parts contribute a certain character, while the stems, often overlooked, offer another dimension. The question isn’t just can you eat them, but how do you prepare them to be palatable and enjoyable?
Nutritional Value of Escarole Stems
Beyond taste and texture, escarole stems offer a significant nutritional contribution. Like the leaves, they are low in calories and rich in vitamins and minerals.
Escarole is a good source of:
- Vitamin A: Important for vision, immune function, and cell growth.
- Vitamin K: Crucial for blood clotting and bone health.
- Folate: Essential for cell division and DNA synthesis.
- Fiber: Promotes digestive health and helps regulate blood sugar levels.
- Potassium: An important electrolyte that helps regulate blood pressure.
While specific nutritional data for escarole stems alone might be limited, they undoubtedly contribute to the overall nutritional profile of the vegetable. By discarding the stems, you are essentially throwing away a portion of these valuable nutrients.
Addressing the Bitterness Factor
The bitterness in escarole, including the stems, is due to compounds called sesquiterpene lactones. While some people find this bitterness appealing, others are more sensitive to it. Fortunately, there are several techniques you can use to reduce the bitterness and make the stems more palatable.
- Blanching: Briefly boiling the stems (or the entire escarole) in salted water can help leach out some of the bitter compounds.
- Soaking: Soaking the stems in cold water for 30 minutes to an hour can also help reduce bitterness.
- Pairing with Fat: Cooking the stems with olive oil, butter, or other fats can help mask the bitterness and create a more balanced flavor.
- Acid: Adding acid, such as lemon juice or vinegar, can also help cut through the bitterness and brighten the flavor.
- Salt: Salt helps to draw out moisture and, along with it, some of the bitter compounds. It also balances the overall flavor.
Preparation Methods: Unleashing the Potential of Escarole Stems
The key to enjoying escarole stems lies in proper preparation. Here are some techniques to transform them from tough and bitter to tender and delicious.
Sautéing
Sautéing is a great way to cook escarole stems, either on their own or as part of a larger dish.
- Wash the escarole thoroughly and separate the stems from the leaves.
- Chop the stems into small pieces. The smaller the pieces, the quicker they will cook and the less noticeable the texture will be.
- Heat olive oil in a large skillet over medium heat.
- Add the chopped stems to the skillet and sauté for 5-7 minutes, or until they are tender-crisp.
- Season with salt, pepper, and any other desired spices. Garlic, red pepper flakes, and a squeeze of lemon juice are all excellent additions.
Sautéed escarole stems can be served as a side dish or added to pasta, soups, or salads.
Braising
Braising is a slow-cooking method that breaks down the tough fibers in the stems, resulting in a tender and flavorful dish.
- Wash and chop the escarole stems as described above.
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add the chopped stems and sauté for a few minutes until slightly softened.
- Add a liquid, such as chicken broth, vegetable broth, or water.
- Bring the liquid to a simmer, then reduce the heat to low, cover the pot, and braise for 20-30 minutes, or until the stems are tender.
- Season with salt, pepper, and any other desired herbs or spices.
Braised escarole stems can be served as a side dish or used as a filling for ravioli or other pasta dishes.
Adding to Soups and Stews
Escarole stems add texture and flavor to soups and stews.
- Wash and chop the stems.
- Add them to the soup or stew along with other vegetables, such as onions, carrots, and celery.
- Cook the soup or stew according to your recipe, allowing the stems to soften and release their flavor into the broth.
The long cooking time in soups and stews helps to tenderize the stems and reduce their bitterness.
Pickling
Pickling escarole stems is a creative way to preserve them and add a tangy, crunchy element to salads and sandwiches.
- Wash and chop the stems into small pieces.
- Prepare a pickling brine using vinegar, water, salt, sugar, and any desired spices (such as peppercorns, mustard seeds, and garlic).
- Bring the brine to a boil and then pour it over the chopped stems.
- Let the stems cool in the brine, then transfer them to a jar and refrigerate for at least 24 hours before serving.
Pickled escarole stems can be stored in the refrigerator for several weeks.
Complementary Flavors: What Goes Well with Escarole Stems?
Escarole stems pair well with a variety of flavors, allowing for culinary creativity. Consider these complementary ingredients:
- Garlic: The pungent flavor of garlic complements the bitterness of escarole.
- Red Pepper Flakes: Adds a touch of heat that balances the bitterness.
- Lemon Juice: Brightens the flavor and cuts through the bitterness.
- Olive Oil: Provides richness and helps to mellow the bitterness.
- Parmesan Cheese: Adds a salty, savory element.
- Beans: White beans, such as cannellini or great northern beans, are a classic pairing with escarole.
- Sausage: Italian sausage, in particular, adds a savory and spicy element.
- Anchovies: Provide a salty, umami-rich flavor.
- Nuts: Toasted pine nuts or walnuts add a crunchy texture and nutty flavor.
Tips for Selecting and Storing Escarole
Choosing fresh, high-quality escarole is the first step to enjoying its flavor, including the stems. Look for heads that are firm and have crisp, unblemished leaves. Avoid escarole with wilted or yellowing leaves.
To store escarole, wrap it loosely in a damp paper towel and place it in a plastic bag in the refrigerator. It will keep for several days. It’s best to use it as soon as possible to maintain its freshness and flavor.
Final Thoughts: Embracing the Whole Vegetable
So, do you eat escarole stems? The answer is a resounding yes, with a caveat: proper preparation is key. By understanding the characteristics of the stems and employing techniques to mitigate their bitterness and toughness, you can unlock their culinary potential and reduce food waste. Escarole stems offer a unique texture and flavor that can enhance a variety of dishes. Don’t be afraid to experiment with different preparation methods and flavor combinations to discover your favorite way to enjoy this often-overlooked part of the vegetable. Embracing the whole vegetable not only expands your culinary horizons but also promotes a more sustainable and resourceful approach to cooking. The next time you’re preparing escarole, think twice before discarding the stems – you might be surprised at what you discover.
Are escarole stems edible, and are they nutritious?
Escarole stems are absolutely edible and contribute a valuable crunch and subtle bitterness to dishes. They are packed with fiber, which aids in digestion and promotes a feeling of fullness. Furthermore, the stems, like the leafy parts, contain vitamins A and C, as well as folate and minerals like potassium, supporting overall health.
Beyond their nutritional value, escarole stems offer a distinct texture that can enhance various recipes. They provide a satisfying crispness when sautéed or added to soups and stews. The mild bitterness can also balance out richer, sweeter flavors in a dish, creating a more complex and interesting culinary experience.
How should I prepare escarole stems for cooking?
Preparing escarole stems involves a few simple steps. First, thoroughly wash the escarole to remove any dirt or grit. Then, separate the stems from the leaves. While the leaves can be cooked more quickly, the stems require a bit more attention due to their tougher texture.
Next, trim the very bottom of the stems, as this part can be dry or tough. Depending on the recipe, you can chop the stems into smaller pieces or slice them thinly. If you’re concerned about bitterness, you can briefly blanch the stems in boiling water before adding them to your dish. This helps to mellow their flavor.
What are some delicious ways to cook escarole stems?
Escarole stems are incredibly versatile in the kitchen. One popular method is sautéing them with garlic and olive oil. This simple preparation allows the natural flavors of the escarole to shine through, creating a delicious and healthy side dish. You can also add a pinch of red pepper flakes for a little heat.
Another great way to utilize escarole stems is in soups and stews. Their slightly bitter flavor adds depth and complexity to broths, and their firm texture holds up well during long cooking times. Consider adding them to minestrone or a hearty vegetable soup for added nutritional value and textural interest.
Can I use escarole stems in salads?
Yes, you can definitely use escarole stems in salads, but some preparation is key. Because they are tougher than the leaves, they are best used in salads where other ingredients offer some textural contrast. Slicing them thinly is also important to make them easier to chew.
Before adding them to a salad, consider blanching the thinly sliced stems for a minute or two in boiling water, then immediately transferring them to an ice bath. This process, called blanching and shocking, helps to soften the stems slightly while preserving their vibrant color and crispness. They pair well with strong vinaigrettes and other bold flavors.
How do escarole stems compare to other vegetable stems in terms of flavor and texture?
Escarole stems possess a unique flavor profile that is distinct from many other vegetable stems. Compared to the mild sweetness of broccoli stems or the subtle earthiness of asparagus stems, escarole stems offer a more pronounced bitterness. This bitterness, however, can be easily balanced with other ingredients.
In terms of texture, escarole stems are generally firmer than most leafy green stems. They are less delicate than spinach stems but not as fibrous as kale stems. When properly prepared, they provide a satisfying crunch that enhances the overall sensory experience of a dish.
Are there any potential downsides to eating escarole stems?
For most people, eating escarole stems is perfectly safe and beneficial. However, like all vegetables, escarole can contain oxalates, which can bind to calcium and other minerals, potentially reducing their absorption. Individuals with kidney problems should be mindful of their oxalate intake and may want to consume escarole in moderation.
The bitterness of escarole stems might not be appealing to everyone. However, this can be mitigated by blanching the stems before cooking or by pairing them with ingredients that complement or counteract the bitterness, such as sweet vegetables, acidic dressings, or rich cheeses.
How should I store escarole stems if I’m not using them immediately?
If you’re not using your escarole stems right away, proper storage is crucial to maintain their freshness and crispness. The best method is to wrap the stems in a slightly damp paper towel and then place them in a perforated plastic bag. This will help to retain moisture while allowing for some air circulation.
Store the wrapped stems in the crisper drawer of your refrigerator. This should keep them fresh for up to three to five days. Be sure to check them periodically and discard any stems that show signs of wilting or discoloration. Using them sooner rather than later will ensure the best flavor and texture.