Sautéed Kale with Raisins and Pine Nuts
Crunchy toasted pine nuts and sweet, chewy raisins elevate this simple plate of sautéed kale into a very more-ish side dish. Kale is one of the most popular vegetables these days, and for good reason. It’s a notable source of iron, potassium and magnesium, and studies have linked the consumption of cruciferous vegetables like kale to lower risk of cardiovascular disease, type 2 diabetes and some cancers.
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Prep time
2 minutes
Cook time
5 minutes
FREEZER FRIENDLY
No
SHELF LIFE
3 days
Why is this healthy?
Contains nuts or seeds
Contains brassicas
Is a source of carotenoids
Has less than 10g of added sugar
Contains herbs or spices
Contains citrus
Contains sofrito (onion, garlic, tomatoes, leeks etc)
Is a source of vitamin C
Contains prebiotics
NUTRITION PER SERVING (Read more)
117kcal
Calories
3g
Protein
9g
Total Fat
8g
Carbs
3g
Fibre
5g
Sugars
134mg
Calcium
10%
1mg
Iron
8%
38mg
Magnesium
9%
79mg
Phosporus
6%
302mg
Potassium
6%
28mg
Sodium
1%
1mg
Zinc
6%
0mg
Copper
17%
0mg
Vitamin B1
8%
0mg
Vitamin B2
15%
1mg
Vitamin B3
6%
0mg
Vitamin B6
7%
35mcg
Vitamin B9
9%
128mcg
Vitamin A
14%
0mcg
Vitamin B12
0%
49mg
Vitamin C
54%
0mcg
Vitamin D
0%
2mg
Vitamin E
11%
202mcg
Vitamin K
168%
Calories: 117kcal; Protein: 3g; Total Fat: 9g; Carbs: 8g; Fibre: 3g; Sugars: 5g; Calcium: 134mg (10%); Iron: 1mg (8%); Magnesium: 38mg (9%); Phosporus: 79mg (6%); Potassium: 302mg (6%); Sodium: 28mg (1%); Zinc: 1mg (6%); Copper: 0mg (17%); Vitamin B1: 0mg (8%); Vitamin B2: 0mg (15%); Vitamin B3: 1mg (6%); Vitamin B6: 0mg (7%); Vitamin B9: 35mcg (9%); Vitamin A: 128mcg (14%); Vitamin B12: 0mcg (0%); Vitamin C: 49mg (54%); Vitamin D: 0mcg (0%); Vitamin E: 2mg (11%); Vitamin K: 202mcg (168%)
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Notes
If you can’t find pre-toasted pine nuts, toast on a baking tray in an oven pre-heated to 180°C/160°C fan for 5 minutes, until darkened and fragrant.
Alternatives:
raisins- dried figs (roughly chopped), currants
cavolo nero - spinach, chard, curly kale
pine nuts - almonds
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