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KALE LEAVES STIR FRY

KALE LEAVES STIR FRY / KALE LEAVES PORIYAL / INDIAN STYLE SAUTEED KALE / KALE THORAN

Kale Poriyal , a quick, easy and healthy side. Kale is a super healthy food and a rich source of many vitamins and nutrients. Kale is an iron-rich, beta-carotene-rich superfood. It has similar taste and nutrition as our wonder superfood Moringa leaves.

Kale is very good for health as it is low in calorie and fat, high in antioxidants good source of Vitamin C and K and lower the blood cholesterol. It is also said that the kale controls the cancer cells in a body.

Kale is a popular vegetable and a member of the cabbage family. It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts. There are many different types of kale. The leaves can be green or purple, and have either a smooth or curly shape. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.It’s a good source of plant-based calcium, needed for strong bones and teeth, and has low levels of a natural compound called oxalate, which makes the calcium more available for absorption. Kale is also a good source of vitamin K, which studies suggest works with vitamin D to support healthy bone metabolism.

“Kale is also a good source of iron and pairing it with foods rich in vitamin C, such as strawberries, citrus fruits or lemon juice, help with absorption,” Kale is extremely high in vitamin C, an antioxidant that has many important roles in the body. A single cup of raw kale actually contains more vitamin C than an orange.

INGREDIENTS

  • Kale – around 250 g discard the thick stem and finely chop
  • Moong dal – 2 tbsp
  • Onion – 1 finely  chopped
  • Coconut freshly grated – 3 or 4 tbsp
  • Salt as needed
  • Sugar – a pinch
  • 2 green chili or as per taste
  • Oil – 1 tbsp
  • Mustard seeds – ½ tsp

METHOD

Wash and soak the dal for 20 to 30 mins.

Wash kale leaves in a colander and  shake it to remove excess water.

Discard the stem and chop the leaves finely as shown in video .Don’t chop roughly .

Add oil to the pan. Once the oil is hot add mustard seeds and let it crackle

Add onion + green chilli and stir fry till translucent.

Add soaked dal and stir fry for 1 or 2 mins

Add kale leaves and  mix well.

Cook on medium flame till the kale leaves are cooked and there is no moisture .

While cooking if it is very dry then sprinkle little water to cook the leaves .

Adjust salt + sugar as needed and give a mix.

Add coconut and mix well.

Off the flame.

There is no need to cook after adding coconut .

Serve hot as side dish with rice .

NOTES

  1. Do adjust the quantity of garlic as per your taste preference.
  2. Do not over cook the kale, it will taste bitter.
  3. Use baby kale leaves for milder bitterness.
  4. Don’t add salt before kale is cooked as it will increase the bitterness.
  5. Don’t skip onions and coconut as they both balance the bitterness in kale.
  6. It can be served as a side dish for any rice based dishes for lunch.
  7. Avoid covering and cooking the kale
  8. Add a pinch of sugar to balance the flavour

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