Kale with Vegetables
Healthy, because
Even smarter
Nutritional values
With this hearty kale you are always on the right side! As here with the baguette, this versatile side dish also works as a starter or main course and can convince with dehydrating potassium, blood-forming iron and immune-strengthening vitamin C. The wholemeal baguette also provides digestive fibre.
For the vegetarian version of this kale vegetable you can of course leave out the turkey ham. Instead of baguette, the vegetables also taste great with jacket potatoes and a homemade celery schnitzel.
(Percentage of daily recommendation)
| Calorie | 525 cal. | (25 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 16.5 g | (55 %) |
| Vitamin A | 2.3 mg | (288 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.3 mg | (69 %) | ||
| Vitamin K | 2,058.5 μg | (3,431 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 15.5 mg | (129 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 571 μg | (190 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 382 mg | (402 %) | ||
| Potassium | 1,628 mg | (41 %) | ||
| Calcium | 584 mg | (58 %) | ||
| Magnesium | 129 mg | (43 %) | ||
| Iron | 7.1 mg | (47 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 207 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 13 g |
Ingredients
- Ingredients
- 1 kilogram fresh Kale
- 2 onions
- 2 orange Bell pepper
- 200 grams Smoked bacon
- 100 milliliters Vegetable broth
- 400 grams Baguette
- 2 Tbsps olive oil
- 1 garlic clove
Preparation steps
Separate the kale into individual leaves. Rinse and remove the stalk and hard ridges on each leaf. Blanch leaves in boiling salted water for 3–5 minutes. Remove the kale from the pot with a slotted spoon, drain and immediately place in a bowl of ice water. Pour into a colander and drain.
Peel the onion and finely chop. Rinse the bell peppers, cut in half, remove the seeds and ribs and dice finely. Cut the bacon into small cubes and put in a large pot. Sauté with the onion and bell peppers. Preheat the oven to 200°C (approximately 400°F).
Cut the kale into fine strips and simmer in broth for about 15 minutes. Brush the baguette slices with olive oil and rub with a peeled clove of garlic. Toast for about 5 minutes in the preheated oven. Mix kale with vegetables and bacon. Season with salt and pepper and serve with toasted bread.
