This time I have a recipe for you with kale, but different than you're used to. It is a kale with quinoa stew. This recipe is tasty, easy, mega healthy and definitely worth a try. So step out of your comfort zone. Because this dish 'breaks so nice the week'.
Everything that is wrong with the classic kale stew
I think almost every woman can make a kale stew. Super delicious of course and especially with fresh sausage and a delicious gravy. But if you want to eat healthy before, during or after your pregnancy, two things are very wrong with that recipe and that is the sausage and the gravy.
And these two are again wrong for two reasons: the saturated fat and the amount of salt. Salt can increase your blood pressure and that is the last thing you want during your pregnancy (actually not at all). And saturated fat does nothing for your body except to clog your veins. In any case: in my eyes.
Some people go a step further and throw some more bacon. Also not good for exactly the same reasons: salt and saturated fat. If you like something from bacon, you better take bacon strips. Slightly less fat and salt. These are also in my recipe by the way! Incidentally, the kale itself and the potatoes are just fine. So the basis is good, the additions often less.
Tasty recipe this mega healthy kale! Tasty kale with Quinoa
We would of course like to do everything in the winter. But to just work potatoes with milk and kale in, of course, tastes absolutely nothing. Right! Fortunately, there are plenty of healthy kale varieties to find.
For example, try it with chicken instead of fresh sausage or bratwurst. If you do want sausage, take lean smoked sausage and do not take half a piece, but a small piece of about 100 grams. This is not only healthier for adults, but also for your children!
Maybe later I will have another recipe with a good variation on traditional kale. If there is interest, I would like to hear it.
In short, my kale with Quinoa stew.
Recipe Kale with Quinoa Stew
Ingredients for 2 people
Do you have children? Then you can divide everything by two for each child.
- 1 large onion, 2 cloves of garlic
- 1 el Jonnie Boer spice mix: Za'atar (available at almost every supermarket)
- 600 ml vegetable stock (from a block with less salt, brand Maggi)
- 100 grams of carrots (in thin slices)
- 1 pointed pepper (in thin strips)
- 300 kale
- ½ eggplant (in small cubes)
- 75 grams of bacon strips
- 125 grams of chicken fillet (diced)
- 150 grams of whole grain quinoa
Preparation of the kale with quinoa
Heat 1.5 tbsp olive oil or liquid frying and cooking fat in a large (wok) pan. Fry the onion for 1 minute. Add the bacon strips with the Za'atar herbs (do not add them thyme, curry powder and paprika powder) fry for 2 minutes. Add the eggplant, pepper and garlic and fry for 2 minutes.
Put the carrots in the pan together with a large portion of the vegetable stock and quinoa. Bring this to the boil first, then reduce the heat a little and let it simmer for 20 minutes. You can add a dash of cooking cream light. If it is caking, you can add a little more stock.
After 20 minutes, stir in little by little the kale. Meanwhile, heat 0.5 tbsp olive oil in a frying pan and fry the chicken until it is just done.
Let it simmer until the kale is soft (about 5-8 minutes). Finally add the chicken and stir. Divide between 2 deep plates.
Tip: delicious with a dash of sweet and sour sauce, you can add that at the end.
Also try my lasagna without cheese.