Want to get in on all the good nutrition kale has to offer, but not sure what to do with it? If you’re game for some Indian heat, give this Hot n’ Spicy Curried Kale a try. The rich, nutty-spinach-y taste of the kale makes the perfect canvas on which to liberally splash hot Indian spices around, and the spike of tart, sweet apple is just what the dish needs to bring all the flavors to life. Being a member of the cabbage family, kale has plenty of chew to it – so much so that I had this as a main dish the other night, and I felt completely satisfied with my meal.
Most of the calories come from the olive oil. It adds a nice depth of flavor and a sense of richness, but I think you could cut it way down and it would still be tasty. I plan to make it again this week, and I’m going to try using one tablespoon of oil rather than two. On the plus side, it’s low in sodium and cholesterol, and an outrageously good source of fiber and quite a few vitamins and nutrients.
Hot n’ Spicy Curried Kale
makes a little more than three cups of curried kale, perfect to split between two hungry spice-lovers
1-2 Tbs olive oil
1 medium onion, any variety, sliced
1 tsp smoked paprika
1 tsp chili powder
1 tsp cumin
2 tsp garam masala
1 tsp curry powder
2 tsp ginger
1 Tbs garlic powder
1 tsp salt substitute
1/2 cup water
1/4 tsp liquid smoke
A 1 lb bag of chopped, ready-to-cook kale
1-2 apples, cored and chopped (I used Golden Delicious)
a few tablespoons plain yogurt, regular or soy, for topping
Add the olive oil to a large cooking or stock-style pot over medium heat. Once the oil’s hot, add the onion and saute until transparent. Add the spices and salt substitute to the pot and cook for 2-3 minutes. Stir in the water and the liquid smoke. Fold a few handfuls of kale into the water and spices and let it cook down enough to add more, until you have it all in the pot. Cook for about five minutes.
Fold in the apples. Cook for an additional few minutes, until the apples are tender. Serve topped with a little plain yogurt.
**Update: last night I made this using one tablespoon of olive oil, and I couldn’t tell the difference. Just save those 120 calories!
If you want to get a little deeper with kale, check out Kale: Statement or Staple?
Per aprox. 1 1/2 cup serving: 292 calories; 15.8g fat (2.4g sat); 1mg cholesterol; 109mg sodium; 36.3g carbohydrates; 6.7g fiber; 8.3g protein