Catalogna chicory—often called asparagus chicory due to its shape—is a traditional leafy vegetable from Italy, especially popular in regions like Lazio, Puglia, and Veneto. Part of the Asteraceae family, this dark green plant features long, slender, jagged leaves with white ribs and comes in a few varieties. Some, like broad-leaf chicory, have wide, fleshy stalks; others, like puntarelle, are prized for their crunchy shoots.
Though typically bitter, Catalogna can be enjoyed raw or cooked and should be eaten within a few days of purchase for optimal freshness.
Health Benefits
Catalogna chicory is valued for its support of digestive and liver health. It acts as a mild laxative and diuretic, stimulating bile production and helping the body eliminate waste. Its fiber content not only promotes gut health but also helps regulate blood sugar and absorb LDL cholesterol, making it a potential ally for cardiovascular wellness.
Nutritional Profile
This chicory variety is rich in essential nutrients. It provides a good dose of vitamins A, C, B2, and B3, as well as minerals like iron, calcium, and phosphorus. Catalogna is very low in carbohydrates—only about 0.7 g per 100 grams—and contains roughly 17 calories per 100 grams, making it an ideal addition to low-calorie diets. However, its bitter flavor may not appeal to everyone.
Culinary Uses
Thanks to its digestive benefits, Catalogna pairs well with meat-based dishes. It can also be incorporated into savory pies, vegetable patties, and quiches. Raw, it’s excellent for dipping with carrots, celery, and peppers, especially when served with quality olive oil.
Precautions
While generally safe for healthy adults, Catalogna contains inulin—a type of indigestible fiber. People with digestive conditions such as gastritis or ulcers may experience discomfort after consuming it. Pregnant individuals should limit intake, as certain types of chicory may mildly stimulate the uterus. People with known allergies or those taking specific medications should also consult a healthcare provider before including it in their diet.
In short, Catalogna chicory offers many health benefits but should be consumed mindfully, particularly by sensitive individuals. As always, moderation and medical guidance are key.