Kale is a plant that sounds boring, looks as though it was rejected by the Broccoli and Parsley Families, and can leave you puzzled when you’re trying to figure out how to cook with it. It turns out that kale has been around since the Middle Ages; is indeed related to the broccoli and cabbage families; and is tremendously good for you, providing beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and calcium.
It even contains sulforaphane (especially when chopped or minced), which is a powerful chemical with potent anti-cancer properties. Boiling will reduce the amount of sulforaphanes, but stir-frying and sautéing do nothing to reduce the benefits. So, instead of ‘to hell with kale’, here is a recipe sure to get you to say, ‘All hail kale!”.
For the vegan who wants something quick and easy, delicious and nutritious, and provides a combination that you can use over and over again with different spices and vegetables, curried kale and ditalini will tantalize your taste buds and leave you feeling all healthy and warm inside. Especially if you use lots of spice like me!
Curried kale and ditalini pasta:
4 garlic cloves sliced thin 18 calories
1 Tbsp olive oil 120 calories
1/3 cup onion sliced how you like 31 calories
1/3 cup ditalini pasta 240 calories
2 cups kale leaves, stems trimmed 120 calories
1 tsp curry powder
½ tsp. red pepper
½ tsp. cayenne pepper
Dash of your favorite hot sauce
Note: the entire recipe as listed above will yield near 520 calories. Simply halve the finished amount into two servings if you want to remain below 300 calories for the meal.
Sautee the garlic and onions in the olive oil while boiling the ditalini. (Ditalini is a wonderful little pasta that resembles beads; a tight little ringlet that mixes nicely with any dish to add depth and a chewy consistency). Sautee until just turning golden brown.
Drain the ditalini and set aside.
Add the chopped kale leaves to the onion and garlic and oil, and toss gently, adding the curry, red and cayenne pepper and hot sauce. Stir until the kale is a vivid green.
Add the ditalini, fold into the kale mixture and then serve hot.