February Nutrition Highlight: Escarole | Pongo Power

February Nutrition Highlight: Escarole

Cooking with Kristen, our new, five-week community cooking series, starts the week of February 25th. If you've enjoyed our Nutrition Highlights and would love to learn more about Kristen's approach to cooking, please join us!

The online course will feature recipes and resources. Each week has a theme, and we will meet every Thursday evening to cook together based around that theme. To learn more about the course, click here.

Now, let's get into the February Nutrition Highlight — escarole! 

Escarole is a leafy green and a member of the chicory family. It tastes great in salad and soups.

My favorite way to prepare escarole is with beans. It is a quick, delicious, super simple, and hearty dish that is perfect for the winter! 


Similar to other leafy greens, escarole contains fiber and several nutrients. Two cups of raw escarole contain the following:

  • Fiber: 3 grams
  • Iron: 4% of the Daily Value (DV)
  • Vitamin A: 58% of the DV
  • Vitamin K: 164% of the DV
  • Vitamin C: 10% of the DV
  • Folate: 30% of the DV
  • Zinc: 6% of the DV
  • Copper: 9% of the DV

That's one powerful green if you ask me!

(Source: https://www.healthline.com/nutrition/what-is-escarole#nutrients)
Escarole and Beans

Escarole and Beans Recipe


  • 2 heads of escarole 
  • 1 tablespoon of extra virgin olive oil 
  • 2 cloves of garlic, smashed
  • 1 can of cannelini beans, drained and rinsed
  • Salt to taste 
  • (Optional) Red pepper flakes
  • (Optional) Grated pecorino romano 


Step 1

Bring a large pot of water to a boil. Meanwhile, roughly chop and rinse the escarole. I use a colander to make sure all the dirt is rinsed off. 

Step 2

Throw the escarole in the boiling water with a pinch of salt. Cook until tender (about 5-8 minutes.)

Step 3

Meanwhile, heat the extra virgin olive oil in a pan over medium heat and add garlic, sauteing until fragrant. Add the beans and cook for about three minutes. 

Step 4

Once the escarole is cooked, drain it. Then add the escarole to the beans. Add salt to taste. Cook the ingredients together for another 3-5 minutes. 

Step 5

Serve in a bowl and top with red pepper flakes and grated pecorino romano to taste (optional). Enjoy! 

Can't get enough? Check out our new program, Cooking with Kristen.

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Meet the Author

Kristen Latteri

NASM Certified Personal Trainer

PROnatal Certified


Kristen is a National Academy of Sports Medicine certified personal trainer who also holds a master's degree in social work from Fordham University. Her strong interest in the interconnectedness between physical health and mental well-being led her to pursue a career in personal training. Kristen works to promote healthy and happy lifestyles by coaching her clients through safe and fun workouts designed to help them achieve their personal goals.

Growing up as a competitive figure skater and ice hockey player, movement and physical fitness have always played a central role in Kristen's life. She is an avid snowboarder and enjoys spending time outdoors hiking and biking with her family.

“I love helping my clients reach their wellness goals by designing fitness programs that can be incorporated into a balanced lifestyle. My goal is to make working out a fun part of your routine!”

If you'd like to train with Kristen, you can send her an email:  kristen@pongopower.com

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