Healthy Collard Greens Recipe:  How to Make Easy Vegan Collard Green Wraps

Hello and welcome! In this article, “Healthy Collard Greens Recipe: How to Make Easy Vegan Collard Green Wraps,” you’ll learn a quick and easy collard green recipe that is healthy, creative, and delicious. You’ll learn a little history about collard greens and their associations with African and African American cultures. You’ll learn about the top nutrients in collard greens and many health benefits, especially for black women over 50. Also included in the article is a step-by-step guide on how to prepare, assemble, and roll a collard green wrap. If you’re anything like me, you learn best by seeing. The article includes an easy-to-follow demonstration video on how to make and roll a collard green wrap.

Origin of Collard Greens

Despite popular belief, the origin of collard greens can be traced back thousands of years to the Eastern Mediterranean and Asia Minor.

Ancient Greeks and Romans regularly cultivated and ate collard greens as part of their diets.

Over time, collard greens became very popular throughout Europe.

Collard Greens In Africa  

In many African countries, leafy greens, like collard greens, have been a dietary staple, valued for their nutrition and versatility in cooking.

Kenya

In Kenya, collard greens are known as “Sukuma Wiki.” They’re usually sautéed with onions and tomatoes and served with meat, fish, and Ugali (a flour porridge) in stews and soups.

Tanzania

Like Kenya, Tanzanians consume ‘Sukuma Wiki’ as part of their diet and cuisine, including stews and soups.

Ethiopia

In Ethiopia, collard greens are known as “Gomen.” They’re cooked with spices and sometimes combined with meats and stews.

South Africa

In South Africa, collard greens are added to stews, soups, and other dishes.

Collard Greens – Introduction to the Americas  

Collard greens were brought to the Americas during the transatlantic voyage many centuries ago by Europeans & enslaved Africans.

Collard greens were very popular in the southern parts of the United States.

African American (Enslaved Africans) & Collard Greens 

When enslaved Africans were brought to the United States, they kept some of their practice of cooking collard greens. While the oppressors feasted off the leafy green portion of the collard green and left the collard stems for the enslaved Africans. The enslaved Africans transformed the collard green stems into a delicious dish that was carried down from generation to generation and became a part of the southern African American heritage and culinary traditions, Sunday dinners, family gatherings, representing a legacy of adaptation and endurance.

Collard Greens Nutrients and Health Benefits  

Collard greens are not only delicious but also loaded with tons of nutrients. Below are just some of the collard greens’ nutrients and benefits:

• Vitamin K: Collard greens are a great source of vitamin K, essential for bone health and treating blood clotting. A single serving of cooked collard greens can provide more than your daily requirement for this vital nutrient.
• Vitamin A: They are also high in Vitamin A, suitable for maintaining good vision and skin health and supporting the immune system.
• Vitamin C: This essential vitamin, known for its role in immune function and skin health, is abundantly present in collard greens. It’s also an antioxidant that helps to combat free radicals in the body.
• Calcium: Collard greens are an excellent non-dairy source of calcium. Calcium is vital for maintaining strong bones, healthy teeth, muscle function, and nerve signaling.
• Fiber: Collard greens are a good source of dietary fiber. Fiber can help regulate bowel movements and aid in weight management.

How to Make A Collard Green Wrap

Ingredients:

• Fresh organic collard greens (large leaves)
• Your choice of fillings
  • Sliced bell peppers, shredded carrots, onions, and cucumbers.
  • Avocado
  • Oil free hummus 
  • Quinoa (Optional)
  • Beans (Optional)
  • Fresh herbs like cilantro or parsley for flavor
• Salt, pepper, and your favorite spices

Instructions:

Prepare the Collard Greens

• Rinse the leaves thoroughly.
• Thin the thick stem that runs down the center of each leaf makes it more flexible.
• Blanch the leaves in boiling water for 30-60 seconds to soften them, then plunge them into ice water.

Layer the Fillings:

• Pat dry the collard green leaf with a paper towel.
• Lay the collard green leaf flat on a surface.
• Place your fillings in the center, being careful not to overstuff.

Roll it Up:

• Fold the end of the collard leaf upward, fold the sides of the leaf on top of the back, then roll it up tightly like a burrito.
• Serve the wrap as is, or slice it in half. Pair it with a side of fruit or a light soup for a complete meal.  

How to make a Collard Green wrap video.

As an African American woman born, raised, and living in the South, collard greens are more than a meal to me; they are celebration of my culture, heritage, and family tradition.

I hope that this article, “Healthy Collard Greens Recipe: How to Make Easy Vegan Collard Green Wraps,” will provide you with a simple yet delicious way to include more vegan/plant-based meals into your diet while also offering a taste of cultural history and a nutritious twist on a classic Southern dish.

Share with us if you’re open to trying the collard green wraps and your thoughts after trying them. We would love to hear from you by commenting below or emailing us by clicking here.

Additional Resources:

The History On Collard Greens YouTube Video

Collard Greens-W8MD

Disclaimer

The content on this blog is for informational purposes only. It is not professional advice and should not replace consultation with a healthcare professional. RBL Wellness & Beauty LLC or I am not liable for any direct, indirect, incidental, consequential, or any other damages arising out of or connected in any way with the use of the information provided on this site, including recipes, advice, and tips.

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