Garlic-kale walnut stir-fry
Delight in the nutritious and flavorful Garlic-Kale Walnut Stir-Fry! This easy vegan recipe combines toasted walnuts, fresh kale, and aromatic garlic in a quick, wholesome stir-fry perfect for any meal. Ready in minutes, it's a delicious way to enjoy your greens!
- 23 Apr 2024
- Cook time 30 min
- Prep time 20 min
- 8 Servings
- 4 Ingredients
The Garlic-Kale Walnut Stir-Fry is a nutritious and flavorful dish perfect for a quick and healthy meal. This recipe combines the earthy taste of kale with the crunchiness of walnuts and a hint of garlic, making it a delightful option for both vegetarians and vegans. With just a few ingredients, you can whip up this delicious stir-fry in no time.
Ingredients:
Instructions:
- Roughly chop the walnuts if desired for a more even texture.
- Wash the kale thoroughly, remove the tough stems, and roughly chop the leaves.
- Peel and mince the garlic cloves.
- Heat a large skillet or wok over medium heat.
- Add the walnuts and toast them, stirring frequently, for about 3-5 minutes or until they become fragrant and start to brown slightly.
- Transfer the toasted walnuts to a bowl and set aside.
- In the same skillet, heat the vegetable oil over medium-high heat.
- Add the minced garlic to the skillet and sauté for about 30 seconds to 1 minute, or until it becomes fragrant but not browned.
- Add the chopped kale to the skillet. It may seem like a lot at first, but the kale will wilt down significantly. Stir the kale constantly to ensure even cooking.
- Continue to cook the kale for about 5-7 minutes, or until it is tender but still vibrant green.
- Once the kale is cooked, add the toasted walnuts back into the skillet.
- Stir well to combine and ensure the walnuts are evenly distributed throughout the kale.
- Season with salt and pepper to taste if desired.
- Remove the skillet from heat and transfer the stir-fry to a serving dish.
- Serve the garlic-kale walnut stir-fry warm, as a side dish or a main course. It pairs well with grains such as quinoa, rice, or as a topping for a hearty salad.
Tips:
- Toast the walnuts in a dry pan over medium heat for 2-3 minutes before adding them to the stir-fry to enhance their flavor.
- Remove the tough stems from the kale before chopping it to ensure a tender texture.
- Add a splash of lemon juice or a sprinkle of crushed red pepper flakes for an extra burst of flavor.
- For a heartier meal, consider mixing in some cooked quinoa or brown rice.
Garlic-Kale Walnut Stir-Fry is not only easy to prepare but also packed with nutrients, thanks to the superfoods kale and walnuts. Serve it as a side dish or enjoy it as a light main course. This dish is a great way to incorporate more greens into your diet while savoring a rich and satisfying flavor. Enjoy!
| Nutrition Facts | |
|---|---|
| Serving Size | 190 grams |
| Energy | |
| Calories 170kcal | 7% |
| Protein | |
| Protein 7g | 5% |
| Carbohydrates | |
| Carbohydrates 10g | 3% |
| Fiber 8g | 21% |
| Sugar 1.73g | 2% |
| Fat | |
| Fat 18g | 20% |
| Saturated 1.56g | 5% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 400ug | 45% |
| Choline 7mg | 1% |
| Vitamin B1 0.24mg | 20% |
| Vitamin B2 0.60mg | 46% |
| Vitamin B3 2.15mg | 13% |
| Vitamin B6 0.33mg | 20% |
| Vitamin B9 120ug | 30% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 160mg | 174% |
| Vitamin E 1.21mg | 8% |
| Vitamin K 650ug | 545% |
| Minerals | |
| Calcium, Ca 440mg | 34% |
| Copper, Cu 0.32mg | 0% |
| Iron, Fe 3.12mg | 28% |
| Magnesium, Mg 80mg | 19% |
| Phosphorus, P 140mg | 12% |
| Potassium, K 650mg | 19% |
| Selenium, Se 2.30ug | 4% |
| Sodium, Na 90mg | 6% |
| Zinc, Zn 1.11mg | 10% |
| Water | |
| Water 150g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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