Kale Recetas: Delicious And Nutritious Recipes

Cheetahshop

March 05, 2023

Introduction

Kale is a leafy green vegetable that is packed with nutrients, including fiber, vitamins, and minerals. It is a versatile ingredient that can be used in a variety of recipes, from salads to soups to smoothies. In this article, we will share some of our favorite kale recetas that are both delicious and healthy.

Ingredients

To make these kale recetas, you will need the following ingredients: - Fresh kale leaves - Olive oil - Garlic - Lemon juice - Salt - Pepper - Parmesan cheese - Almonds - Avocado - Quinoa - Sweet potato - Red onion - Cherry tomatoes - Balsamic vinegar - Honey - Mustard - Chicken or vegetable broth - Cannellini beans - Italian sausage - Pasta - Pesto sauce - Pine nuts - Lemon zest

Instructions

1. Kale Salad with Lemon Parmesan Dressing - Start by washing and drying the kale leaves. Remove the stems and tear the leaves into bite-sized pieces. - In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper to make the dressing. - Pour the dressing over the kale and toss to coat. Sprinkle with grated Parmesan cheese and chopped almonds. 2. Quinoa and Kale Salad with Avocado - Cook the quinoa according to package instructions. - In a large bowl, combine the cooked quinoa, chopped kale, diced avocado, and sliced red onion. - In a small bowl, whisk together the olive oil, balsamic vinegar, honey, mustard, salt, and pepper to make the dressing. - Pour the dressing over the salad and toss to coat. Top with halved cherry tomatoes. 3. Sweet Potato and Kale Soup - Peel and dice the sweet potato. Chop the kale into bite-sized pieces. - In a large pot, sauté diced onion and minced garlic in olive oil until softened. - Add the diced sweet potato and kale to the pot and pour in enough chicken or vegetable broth to cover the vegetables. Bring to a boil and then reduce heat and simmer until the vegetables are tender. - Use an immersion blender to puree the soup until smooth. Season with salt and pepper to taste. 4. Italian Sausage and Kale Pasta - Cook the pasta according to package instructions. - In a large skillet, cook crumbled Italian sausage until browned. Remove from the skillet and set aside. - In the same skillet, sauté chopped kale and minced garlic in olive oil until softened. - Add the cooked pasta and sausage back to the skillet and toss to combine. Stir in pesto sauce and top with grated Parmesan cheese and toasted pine nuts.

Nutrition

Kale is a nutrient-dense vegetable that is low in calories and high in fiber, vitamins, and minerals. One cup of chopped kale contains: - 33 calories - 3 grams of protein - 2 grams of fiber - 134% of the daily recommended intake of vitamin C - 206% of the daily recommended intake of vitamin A - 684% of the daily recommended intake of vitamin K Incorporating kale into your diet can help improve digestion, boost immunity, and reduce the risk of chronic diseases such as heart disease and cancer. These kale recetas are a delicious and nutritious way to enjoy this superfood.