Kale, Onion, and Pine Nut Warm Salad
(0 votes)
(0 votes)
Health Score:
100 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 35 min.
Ready in
Calories:
475
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 475 cal. | (23 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 23.5 g | (78 %) |
more nutritional values
| Vitamin A | 4.3 mg | (538 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 13.2 mg | (110 %) | ||
| Vitamin K | 4,093.5 μg | (6,823 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 1.3 mg | (118 %) | ||
| Niacin | 18.1 mg | (151 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 954 μg | (318 %) | ||
| Pantothenic acid | 0.2 mg | (3 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 544 mg | (573 %) | ||
| Potassium | 2,521 mg | (63 %) | ||
| Calcium | 1,078 mg | (108 %) | ||
| Magnesium | 222 mg | (74 %) | ||
| Iron | 11.9 mg | (79 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 4.1 g | |||
| Uric acid | 250 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 15 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- ¼ cup good quality olive oil
- 3 cloves garlic cloves (peeled and thinly sliced)
- 1 large Red onion (peeled and roughly chopped)
- 2 bunches Kale (washed; leaves cut from ribs and roughly chopped)
- 3 Tbsps Pine nuts (toasted)
- Sea salt (to taste)
- freshly ground Black pepper (to taste)
- 1 fresh lemon (quartered)
Preparation steps
1.
In a large saute pan, heat the olive oil over medium high heat. Add the garlic and saute until golden brown, about 2 minutes. Remove garlic with a slotted spoon and set aside.
2.
Add red onion and saute until caramelized and nicely browned around the edges, about 15 to 20 minutes. Add kale and cook until bright green and slightly wilted, about 2 to 3 minutes. Remove from heat and divide kale mixture among two serving plates. Sprinkle top of warm salad with reserved garlic, pine nuts, and season to taste salt and pepper. Drizzle with juice from a fresh lemon half.
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