One of the world's healthiest foods, more and more people are consuming kale these days. This is the first time we grew kale in our garden, a close relative of cabbage and broccoli. Starter plants from the garden nursery were transferred into the ground with leaves ready for harvesting in three weeks, when they are tender and less bitter. The nutritious leaves can be eaten raw in salads or smoothies, included in soups, steamed or sautéed. I have cooked the leafy greens with jackfruit seeds and toor dal, a Goan preparation usually done with drumstick leaves. John loves kale, one of his favourite vegetable. He enjoyed the dish, it had a nice crunch with a touch of sweetness from the jaggery and coconut. Served as a side dish with the main meal or can be eaten with chapatis.
Rich in dietary fibre, kale aids in digestion and controls blood sugar levels. Regulates blood pressure, lowers bad cholesterol and supports cardiovascular health. Detoxifies the body, prevents cancer and boosts metabolism. Promotes healthy eyes, skin and hair. High in iron and vitamin K.
Rich in dietary fibre, kale aids in digestion and controls blood sugar levels. Regulates blood pressure, lowers bad cholesterol and supports cardiovascular health. Detoxifies the body, prevents cancer and boosts metabolism. Promotes healthy eyes, skin and hair. High in iron and vitamin K.
Kale With Jackfruit Seeds (Goan Style)
(Serves 4 or 6)
Ingredients:
6 cups chopped kale (leaves and tender stalks)
25 to 30 jackfruit seeds
1/4 cup toor/tur dal
1 onion (chopped)
4 red dried guntur chillies
3 large cloves of garlic (chopped)
1/2 teaspoon turmeric powder
1/8 teaspoon asafoetida (hing)
1/4 cup fresh grated coconut
1 tablespoon jaggery
2 tablespoons oil
salt
Method:
Cut jackfruit seeds lengthwise into half. Boil with 1 cup water and salt until tender. Remove the skin and set seeds aside. (Note: Cook seeds on medium heat, they will be tender by the time the water dries up.)
Wash, cook toor dal in a separate pan with 1 cup water and salt until tender not mush.
Drain washed chopped kale well and run in a salad spinner to remove any excess water. Set aside.
Heat oil in pan, saute garlic and onion until soft. Then add hing, turmeric powder and red chillies. Stir in the kale and once slightly wilted, mix in the jackfruit seeds and dal. Season with jaggery and salt. Cover and cook on medium heat until kale tender with a crunch.
Garnish with coconut and serve hot.
Note:
(Serves 4 or 6)
Ingredients:
6 cups chopped kale (leaves and tender stalks)
25 to 30 jackfruit seeds
1/4 cup toor/tur dal
1 onion (chopped)
4 red dried guntur chillies
3 large cloves of garlic (chopped)
1/2 teaspoon turmeric powder
1/8 teaspoon asafoetida (hing)
1/4 cup fresh grated coconut
1 tablespoon jaggery
2 tablespoons oil
salt
Method:
Cut jackfruit seeds lengthwise into half. Boil with 1 cup water and salt until tender. Remove the skin and set seeds aside. (Note: Cook seeds on medium heat, they will be tender by the time the water dries up.)
Wash, cook toor dal in a separate pan with 1 cup water and salt until tender not mush.
Drain washed chopped kale well and run in a salad spinner to remove any excess water. Set aside.
Heat oil in pan, saute garlic and onion until soft. Then add hing, turmeric powder and red chillies. Stir in the kale and once slightly wilted, mix in the jackfruit seeds and dal. Season with jaggery and salt. Cover and cook on medium heat until kale tender with a crunch.
Garnish with coconut and serve hot.
Note:
- Kale can be substituted for drumstick leaves prepared by Hindu Goans called “Maskachi Bhaji”. They usually cook without oil, onion, garlic and hing.
