Garlic-kale walnut stir-fry
The Garlic-Kale Walnut Stir-Fry is a quick, nutritious dish featuring tender kale, crunchy walnuts, and fragrant garlic. Ideal for a fast meal, it blends earthy flavors and healthy ingredients for a satisfying option.
Cook time 30 min
Prep time 20 min
Ingredients:
1 cup walnuts3 tbsp vegetable oil
20 cups kale
2 garlic cloves
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.
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.
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!
Garlic-kale walnut stir-fry FAQ:
Cook the kale for about 5-7 minutes until it is tender but still vibrant green. Stir constantly for even cooking.
Yes, you can substitute walnuts with other nuts like almonds or pecans. Adjust the toasting time if necessary, as different nuts may brown at different rates.
If your garlic starts to burn, lower the heat immediately. Burning garlic can impart a bitter taste to your dish, so it's best to watch it closely during the sautéing process.
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in a skillet or microwave before serving.
Use a large skillet or wok to allow enough space for the kale to wilt without overcrowding, ideally one that can hold at least 4 quarts.
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.
Nutrition per serving
8 ServingsCalories 170kcal
Protein 7g
Carbohydrates 10g
Fiber 8g
Sugar 1.73g
Fat 18g
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