Sautéed Kale with Garlic and Pine Nuts
Sautéed Kale with Garlic and Pine Nuts is a simple yet flavourful side dish that pairs beautifully with a variety of main courses. This meal is an excellent choice for those seeking to boost their intake of greens in a delicious way. Kale, known for its health benefits, is made even more appetising with the addition of nutty pine nuts and aromatic garlic, making it a perfect complement to any meal prep plan.
ingredients
400g kale, stems removed and leaves chopped
3 tablespoons olive oil
3 cloves garlic, thinly sliced
50g pine nuts
Salt and freshly ground black pepper
Optional: red pepper flakes, for added heat
quick facts
Total Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Shelf Life: 3 days in the fridge
Difficulty Level: Easy
nutritional information
Calories: 180 per serving
Proteins: 5g
Carbohydrates: 10g
Fats: 14g
Significant nutrients: High in Vitamin A, Vitamin C, and iron
Step-by-Step Instructions
- Heat the olive oil in a large frying pan over medium heat.
- Add the garlic and pine nuts to the pan, sautéing until the garlic is fragrant and the pine nuts are lightly toasted, about 2 minutes.
- Increase the heat to medium-high and add the chopped kale to the pan. Sauté for about 5-7 minutes, or until the kale is wilted and tender.
- Season with salt and freshly ground black pepper, and if using, a pinch of red pepper flakes.
- Divide the sautéed kale among the meal prep containers.
Storage tips
Store in airtight containers in the fridge. To best maintain freshness, consume within three days.
reheating instructions
Reheat in the microwave on medium power for 1-2 minutes, or until heated through. Stir halfway through to ensure even warming.
benefits
Kale is a superfood, packed with antioxidants and essential nutrients that support overall health. This dish is particularly good for boosting iron intake and improving bone health.
Serving suggestions
This dish can be served as a side with grilled meats or fish. It also pairs well with grains like quinoa or couscous for a hearty, balanced meal.