Quick & Easy Kale Stir-Fry Recipe
Today I’d like to introduce to you one of my favorite vegetables.
Did you know?
Kale is the vegetable with the highest antioxidant capacity on the ORAC scale and it contains more calcium & iron than any other veggie. It is one of the most nutritious members of the brassica family.
This vegetable is one to keep you and your tribe healthy since it’s rich in flavonoids & antioxidants, contains indoles, is calcium rich and it’s full of carotenes. These nutrients help with the prevention of cancers, lower bad cholesterol, great for healthy bones & help protect the eyes.
Wash kale before use to get off any sand or soil it may have.
Don’t discard the outer, deep green leaves. They may contain rich amounts of carotenes and indoles.
Kale shrinks a lot while cooking, so make sure you add plenty to the pan.
Kale Stir-Fry Recipe
What you’ll need
1 lb 10 oz/750 g fresh kale
2 tbsp canola oil (I prefer to replace this for a healthier oil)
1 onion, chopped
4 large garlic cloves, finely chopped
2 red bell peppers, thinly sliced
1 carrot, peeled and grated
3 1/2 oz/100 g tiny broccoli florets
pinch of dried chili flakes (optional, to taste)
1/2 vegetable stock
4 oz/115 g fresh bean sprouts
salt & pepper
handful of chopped toasted cashews (to garnish)
cooked rice & lemon wedges (to serve)
1- Use a sharp knife to remove any thick central cores from the kale. Stack the leaves on top of each other, then cut across them into fine shreds. Repeat until all kales is shredded and set aside.
2-Heat a large saucepan with a lid over high heat for 30 seconds. Then add the oil and swirl it around for another 30 seconds to coat the bottom of the pan. Add the onion and stir-fry it for about 3 minutes. Then go ahead and add the garlic, bell peppers and carrot. Continue stir-frying until the onion is tender and the bell peppers start to soften. Add the broccoli and chili flakes. Stir.
3-Proceed to adding the kale to the saucepan, add the stock, salt & pepper to taste. Reduce the heat to medium, cover & simmer for 5 minutes.
4-Once kale is tender, remove the lid and allow any excess liquid to evaporate. Use 2 forks to mix the bean sprouts though the other ingredients. Feel free to adjust seasoning if necessary.
5-Serve the stir-fry mix on a bed of rice and sprinkle cashews over it. Add the lemon wedges on the side for squeezing over.