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 o...f 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. Read more 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 mins

Cook time

5 mins

FREEZER FRIENDLY

No

SHELF LIFE

3 days

Helps with

👌🏼 General Wellbeing 🧴 Skin Health

Why is this healthy?

Plant
points

Diet

Vegan Pescatarian Vegetarian

Contains

Nuts

Why is this healthy?

Plant
points

NUTRITION PER SERVING (Read more)

117kcal

Calories

9g

Total Fat

8g

Carbs

5g

Sugars

3g

Protein

3g

Fibre

1mg

Iron

6%

 

38mg

Magnesium

9%

 

79mg

Phosporus

6%

 

302mg

Potassium

6%

 

28mg

Sodium

1%

 

0mg

Vitamin B1

0%

 

0mcg

Vitamin B12

0%

 

0mcg

Vitamin D

0%

 

1.7mg

Vitamin E

11%

 

35mcg

Vitamin B9

9%

 

128mcg

Vitamin A

14%

 

49mg

Vitamin C

54%

 

0.7mg

Zinc

6%

 

202mcg

Vitamin K

168%

 

0.2mg

Copper

22%

 

0.2mg

Vitamin B2

15%

 

1mg

Vitamin B3

6%

 

0.1mg

Vitamin B6

6%

 

134mg

Calcium

10%

 

Calories: 117kcal; Total Fat: 9g; Carbs: 8g; Sugars: 5g; Protein: 3g; Fibre: 3g; Iron: 1mg (6%); Magnesium: 38mg (9%); Phosporus: 79mg (6%); Potassium: 302mg (6%); Sodium: 28mg (1%); Vitamin B1: 0mg (0%); Vitamin B12: 0mcg (0%); Vitamin D: 0mcg (0%); Vitamin E: 1.7mg (11%); Vitamin B9: 35mcg (9%); Vitamin A: 128mcg (14%); Vitamin C: 49mg (54%); Zinc: 0.7mg (6%); Vitamin K: 202mcg (168%); Copper: 0.2mg (22%); Vitamin B2: 0.2mg (15%); Vitamin B3: 1mg (6%); Vitamin B6: 0.1mg (6%); Calcium: 134mg (10%)

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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