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(11 votes, average: 4.27 out of 5)
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Braised Kale is a quick, easy, and delicious way to eat your greens. It’s a pretty dish that’s also very nutritious since its cancer fighting veggie lead, the cruciferous superstar kale, is backed up by lycopene rich cooked tomatoes and protein packed peas. Serve it with some quinoa or steamed brown rice, and this tasty treat will transcend the title of ‘side’ to become a favorite veggie ‘main’. Enjoy!
Preparation
- Cut the kale into bite sized pieces. Set aside.
- Heat the olive oil in a wok over a medium high flame. When it shimmers add the cumin seeds. Let them sizzle for 30 seconds. Add the garlic. Cook stirring until the garlic just starts to color, about 1 minute. Add the shallots. Cook stirring until the shallots look wilted and are starting to caramelize, about 3-5 minutes.
- Add the kale and sprinkle with salt. Cook stirring until the kale starts to wilt, about 5 minutes. If the bunch is large, you may want to add the kale in a couple of batches. When the kale has wilted, add the tomatoes. Cook until the tomatoes start to soften.
- Add the lemon water mixture. Bring to a boil and cook 1 minute or until the liquid has reduced by half. Turn the heat down to medium. Cover and cook until the kale is just tender, about 5-8 minutes. Add the peas. Stir to mix. Raise the heat to medium high and cook for 2-3 minutes more or until the peas are bright green and warmed through and any liquid has reduced to just coat the kale. Taste for salt and serve.
Ingredients:
- 1 bunch Lacinato or other kale varietal, leaves stripped from the woody stems
- 2 tablespoons olive oil
- 1 teaspoon whole cumin seed
- 2 cloves of garlic, sliced
- 1 large shallot, thinly sliced
- ¾ cup quartered cherry tomatoes
- 2 tablespoons fresh squeezed lemon juice mixed with 1/4 cup water
- 1 cup frozen peas
Nutritional Information
Calories
136 cals
Fat
8 g
Saturated Fat
1 g
Polyunsaturated Fat
1 g
Monounsaturated Fat
5 g
Carbohydrates
15 g
Sugar
6 g
Fiber
5 g
Protein
5 g
Sodium
61 mg
*per serving
Ann's Tips and Tricks
The number of people this dish will serve can depend on the size of a bunch of kale in your local store or market. If the bunches are really large, with the exception of the oil, you may want to up the other ingredients by half and serve 6.
