KALE STIR FRY
February 11, 2021KALE STIR FRY
Kale is a dark, leafy green you can eat raw or cooked. Kale is called Superstar of Green's because of its nutritional profile. It contains almost all vitamins and minerals like calcium, phosphorus, zinc, vitamins like B, K, C, and A you name it and it has it. Most importantly it contains Omega-3 fatty acids which are rare to see in vegetables. Because of its high nutritional profile, it's so healthy which can help to maintain good cholesterol and sugar levels. And also it helps in cancer prevention, a healthy immune system, and healthy weight loss.
Whenever I go for a grocery purchase, one thing I constantly see is products that include high nutritional foods like kale as one of the ingredients in their product. And just because they included this one product they will advertise those as a healthy snack or whatever product they are selling. The price of this product will obviously higher than the similar products at least a few dollars, nice strategy. But sorry I am not buying it. Because of the contrary, when I visit the fresh produce section I can get a whole bunch of kale just for a dollar. I know you might see a bunch of such products during your grocery shopping too.
What can be healthier than consuming fresh produce(Fruits and Vegetables)? So I thought to share one of the healthy ways to consume kale at home. Especially as an Indian, it was a challenge to find out how to make my kids consume kale. Because adults like us can eat them even fresh in our salads but with kids that won't work, isn't. So thanks to Harish Anna for introducing this recipe to us. Ever since my kids are happily enjoying every time I prepare Kale stir fry. Actually, few times one bunch won't be sufficient for us😉😋.
In the method, I am going to give two ways of preparing this. One will be useful for people who are familiar with Indian cooking and the other will be suitable for everyone. Because using dhal, coconut, and splattering can be new and confusing for native people here. The second method is for the benefit of such peoples👍. So all that has been said, let's start the preparation. To avoid confusion I am going to give two methods including ingredients.
Simple Method:
INGREDIENTS:
1. Oil -1tsp.
2. Kale -a bunch.
3. Salt -as per taste.
4. Pepper Powder -a pinch.
5. Lemon juice -1 tsp.
METHOD:
There are different types of Kale available but I used Curly Kale. But you can use this method for other types of Kale as well.
1. First we are going to see the method of cleaning and cutting the kale. For that clean the kale leaf in running water to remove any possible dirt on them.
2. And then take a leaf open it and remove the stem of the leaf.
3. Now fine chop only the leafy part of the kale and keep them aside. Not to worry about the pile of kale you just cut, it will shrink in no time😍.
4. Then heat a wide pan by adding some oil.
5. Once the oil is hot add finely chopped kale batch by batch.
6. After adding all the kale let them cook for some time.
7. Once they all turn to a bright beautiful green add salt and pepper powder and give it a good mix.
8. Adding lemon juice is completely optional so you can skip it or just add them at this time and switch it off.
METHOD WITH PICTURES:
1. First we are going to see the method of cleaning and cutting the kale. For that clean the kale leaf in running water to remove any possible dirt on them.
2. And then take a leaf open it and remove the stem of the leaf.
4. Then heat a wide pan by adding some oil. Once the oil is hot add finely chopped kale batch by batch.
5. After adding all the kale let them cook for some time.
7. Once they all turn to a bright beautiful green add salt and pepper powder and give it a good mix.
8. Adding lemon juice is completely optional so you can skip it or just add them at this time and switch it off. Enjoy this healthy tasty Kale Stir Fry as a snack or dinner.
INDIAN STYLE:
INGREDIENTS:
1. Kale -a Bunch.
2. Moong dal -1/4-1/2cup.
3. Coconut(Shredded) -1/4cup.
4. Oil -2tsp.
5. Mustard seeds -1/2tsp.
6. Urad dal -1/2tsp.
7. Red Chili -1-2nos.
8. Salt -as per taste.
METHOD:
1. First we are going to see the method of cleaning and cutting the kale. For that clean the kale leaf in running water to remove any possible dirt on them.
2. And then take a leaf open it and remove the stem of the leaf.
3. Now fine chop only the leafy part of the kale and keep them aside. Not to worry about the pile of kale you just cut, it will shrink in no time😍.
4. And now fine chop the stems that we separated before.
5. In a wide pan add moong dal and finely chopped stems along some water just enough to soak the dal and stems. If we need can add some more water while cooking.
6. Let it cook covered with the lid in simmer for about 10mins. Add a little bit of salt just enough for the stems while cooking.
7. Once it got cooked without leaving any excess water in the pan remove and keep it aside.
8. Then to the same pan add some oil. Once it's hot enough add mustard, urad dal, and red chili, and let the mustard splatter nicely.
9. Then add one portion of finely chopped kale's leafy part and saute. Once it shrunken add the next bach and continue the same until you add all the kale.
10. After adding kale let it cook for some time. Just like any other vegetable kale also has a unique aroma that you can feel when it is cooking.
11. Once it got cooked completely and reduced in quantity it's time to add cooked dal, stem mixture to it.
12. Combine everything together nicely along with some salt enough for the recipe. Adding hing is optional if you prefer to add then you can add at this point.
13. And finally add shredded coconut and mix it nicely and after a couple of minutes switch it off.
14. Now all we need is some steamed rice and some Vaththal Kulambu to serve with our freshly prepared healthy tasty Kale Stir fry.
METHOD WITH PICTURE:
1. First we are going to see the method of cleaning and cutting the kale. For that clean the kale leaf in running water to remove any possible dirt on them.
2. And then take a leaf open it and remove the stem of the leaf.
3. Now fine chop only the leafy part of the kale and keep them aside. Not to worry about the pile of kale you just cut, it will shrink in no time😍.
4. And now fine chop the stems that we separated before and keep them aside.
5. In a wide pan add moong dal and finely chopped stems along some water just enough to soak the dal and stems. If we need can add some more water while cooking.
6. Let it cook covered with the lid in simmer for about 10mins. Add a little bit of salt just enough for the stems while cooking.
7. Once it got cooked without leaving any excess water in the pan remove and keep it aside.
8. Then to the same pan add some oil. Once it's hot enough add mustard, urad dal, and red chili, and let the mustard splatter nicely.
9. Then add one portion of finely chopped kale's leafy part and saute. Once it shrunken add the next bach and continue the same until you add all the kale.
10. After adding kale let it cook for some time. Just like any other vegetable kale also has a unique aroma that you can feel when it is cooking.
11. Once it got cooked completely and reduced in quantity it's time to add cooked dal, stem mixture to it. Combine everything together nicely along with some salt enough for the recipe. Adding hing is optional if you prefer to add then you can add at this point.
12. And finally add shredded coconut and mix it nicely and after a couple of minutes switch it off.
14. Now all we need is some steamed rice and some Vaththal Kulambu to serve with our freshly prepared healthy tasty Kale Stir fry.
NOTE:
1. You might have seen a few yellow leaves in the pictures. In general, until it got spoiled I won't throw anything. So I thought to show it in the recipe. It really didn't affect the taste, so I thought there is no reason to hesitate😍👍.
I hope this post gave you some new healthy items to try at your home. Please let me know your comments and results in the comment section. Until next time, "Stay Positive and Keep Smiling😀".
Here is my other recipe using the same method, Cabbage Poriyal.
2 comments
Super healthy dish Saran, And thank you for the mention. 🙏🏽
ReplyDeleteSure Raji😍
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