Kale boosts nutrients in lentil-potato dal

Kale stands out as one of the most nutritious dark leafy green vegetables, rich in dietary fiber, vitamins A and K, and manganese, as well as beta carotene and folic acid. In addition, kale also has cholesterol-lowering benefits.

To maximize its nutritional value and flavor, the best way to cook kale is to steam it for five minutes and drizzle it with a simple lemon-olive oil dressing. Kale is popular as a salad and often is included in hearty dishes such as curries and stews, as featured in this week’s recipe.

KALE AND SWEET POTATO DAL (INDIAN CURRY)
Courtesy Kale’s Natural Foods

1-1/2 cups uncooked lentils
4 tablespoons vegetable oil
2 tablespoons cumin seed
2 tablespoons sesame seed
2 teaspoons mustard seed
2 teaspoons turmeric
2 tablespoons curry powder
1/2 large onion, minced
2 stalks celery, chopped
1 large carrot, chopped
5 garlic cloves, minced
2 inches ginger, peeled and grated
2 Japanese eggplant, chopped
2 cups of water
1 vegetable bouillon cube
1 large sweet potato, peeled and chopped into bite-size chunks
1 (15 ounce) can diced tomatoes
1 (14 ounce) can coconut milk
1 bunch kale, thick stems removed, sliced
2 cups frozen green peas
Sea salt, to taste
1/2 teaspoon cayenne (optional)

Cook lentils according to package directions; set aside.

Heat oil in large pot over medium-high heat. Add cumin, sesame and mustard seeds and stir occasionally until they begin popping. Add turmeric and curry powder and continue to heat for 3 to 4 minutes. Be careful not to burn.

Add onions and sauté until translucent. Add celery, carrot, garlic and ginger, and sauté 3 to 4 minutes.

Reduce heat to medium. Add eggplant and sauté, adding a little water if mixture sticks to bottom of pan. Monitor heat closely to avoid burning.

After 5 minutes, add water, bouillon cube and sweet potato. Stir and bring to gentle boil. Cook until potato is slightly firm.

Add lentils, tomato and coconut milk; stir to combine. Add kale and green peas; combine gently. Season with sea salt and cayenne if using. Simmer on low 10 minutes.

Serve with flatbread or brown rice. Serves 8.

Approximate nutrient analysis per serving (not including salt to taste): 370 calories, 15 g fat, 11 g saturated fat, no cholesterol, 350 mg sodium, 48 g carbohydrate, 17 g fiber, 11 g sugar, 16 g protein

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