Tag Archives: spring onions

Kale, the green queen !

Kale, the green queen !

So when exactly did kale get elevated from a frumpy, curly green to the high priestess of the vegetable world? If supermarket shelves and restaurant menus are anything to go by, the hearty winter vegetable started to turn heads in India late last year, though the green has been conquering menus internationally since 2012.

Fresh Kale

Fresh Kale

Now kale isn’t one of your home grown veggies, so it all began to gain momentum when it was produced locally. Before we knew it, smatterings of the fashionable super food began appearing on menus. Its chewy texture and peppery kick lends itself to a number of preparations in the kitchen: roasted to make crunchy kale chips, sautéed in pastas (can be used with spinach in creamy penne pasta) and stir-fries along with spinach or blitzed to an unappetizing shade of green in juices at hipster cafes.

Kale - Green Goodness

Kale – Green Goodness

Kale Tabbouleh Serves 6; 30 minutes

Savor the bitter and textured green in this easy-to-whip-up salad with Middle Eastern flavors.

Kale Tabbouleh

Kale Tabbouleh

Bulgur wheat 100g Kale 100g, finely chopped Mint a large bunch, roughly chopped Spring onions a bunch, sliced Cucumber 1/2, peeled and diced Tomatoes 4, deseeded and chopped Cinnamon powder a pinch Olive oil 6 tbsp Lemon 1/2, juiced and zested Feta 100g, crumbled Lettuce leaves 4-6, to serve Salt a pinch (optional)

Tip the bulgur wheat into a heat proof bowl and just cover with boiling water, then cover with cling-film and set aside for 10-15 minutes or until tender.

Stir the kale, mint, spring onions, cucumber and tomatoes through the bulgur wheat. Season with the cinnamon and all spice powders, then dress with the olive oil and lemon juice to taste. Scatter over the lemon zest and feta. Add salt, if using. To serve, scoop the salad onto leaves of lettuce.

Per Serving 235 kcals, protein 6g, carbs 17g, fat 15g, sat fat 4g, fiber 2g, salt 0.7g

Tasty Presto Meals

Tasty Presto Meals

Stir-fries make the tastiest presto meals. All you need is a burst of heat and feisty veggies. When choosing a wok, get one that is deep-bottomed, sits well on the burner and is at least 2mm thick. Cast iron woks have excellent heat retention while carbon steel ones are lighter, durable and suitable for home use.

Kale, mushroom and cashew stir-fry

Serves 2 – 30 minutes

A few key spices can turn a hearty winter green into a light, Asian-inspired dinner.

Groundnut oil 1 tbsp Ginger a small chunk, shredded Shiitake mushrooms 150g, stalks discarded and sliced Kale or spinach 200g Green peas 100g, podded Cashew nuts a handful Soy sauce 2 tbsp mixed with 1 tsp Chinese five-spice powder Sesame oil 1 tbsp

kale and mushroom stir-fry

kale and mushroom stir-fry

•Heat the oil in a wok. Add the ginger, chili, mushrooms, kale and peas, then cook for 2 minutes. Add the cashew nuts and cook for another 2 minutes, then tip in the soy sauce and five-spice. Cook for a minute or so, and then toss with sesame oil and serve.

PER SERVING 258 kcals, protein 12.9g, carbs 16.5g, fat 16.1g, sat fat 2.3g Continue reading “Tasty Presto Meals” »