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!

  • 11 Feb 2025
  • Cook time 30 min
  • Prep time 20 min
  • 8 Servings
  • 4 Ingredients

Garlic-kale walnut stir-fry

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:

1 cup walnuts
120g
3 tbsp vegetable oil
40g
20 cups kale
1340g
2 garlic cloves
6g

Instructions:

1. Prep the Ingredients:
- 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.
2. Toast the Walnuts:
- 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.
3. Cook the Kale:
- 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.
4. Combine and Serve:
- 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.
5. Serve:
- 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 Size190 grams
Energy
Calories 170kcal8%
Protein
Protein 7g5%
Carbohydrates
Carbohydrates 10g3%
Fiber 8g21%
Sugar 1.73g2%
Fat
Fat 18g20%
Saturated 1.56g5%
Cholesterol 0.00mg-
Vitamins
Vitamin A 400ug45%
Choline 7mg1%
Vitamin B1 0.24mg20%
Vitamin B2 0.60mg46%
Vitamin B3 2.15mg13%
Vitamin B6 0.33mg20%
Vitamin B9 120ug30%
Vitamin B12 0.00ug0%
Vitamin C 160mg174%
Vitamin E 1.21mg8%
Vitamin K 650ug545%
Minerals
Calcium, Ca 440mg34%
Copper, Cu 0.32mg36%
Iron, Fe 3.12mg28%
Magnesium, Mg 80mg19%
Phosphorus, P 140mg12%
Potassium, K 650mg19%
Selenium, Se 2.30ug4%
Sodium, Na 90mg6%
Zinc, Zn 1.11mg10%
Water
Water 150g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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