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 prebiotics
Is a source of vitamin C
Has less than 10g of added sugar
Contains herbs or spices
Is a source of carotenoids
Contains citrus
Contains brassicas
Contains sofrito (onion, garlic, tomatoes, leeks etc)
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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