Healthy salads are the best way to obtain loads of nutrients. This recipe with leafy greens puts a great spin to healthy eating these days. It is a delicious combination of flavour and health.Easy to make recipe with walnuts and raisins. Happy cooking!
Ingredients
![]() | lettuce loose leaf | 2 | leaves |
![]() | maple syrup | 1 | tsp |
![]() | olive oil | 2 | tbsp |
![]() | garlic minced | 1 | clove |
![]() | water | 2 | tbsp |
![]() | kale | 2 | cups |
![]() | walnut chopped | 0.25 | cup |
![]() | onion | 1 | nos |
![]() | raisins | 10 | raisins |
![]() | lime zest | 1 | tsp |
![]() | For seasoning,chilli flakes | 1 | pinch |
![]() | cucumber | 7 | slices |
Directions
- Begin with removing the tough stems from the kale, and tear it into small pieces. This would come upto around six cups of kale. Transfer them into a bowl of cold water. Wash the lettuce leaves.
- Preheat the oven to 176 degree celsius. Meanwhile, in a bowl chop the walnuts and mix them along with the maple syrup and a pinch of salt. In a small baking pan spread the walnuts and bake for about 10 minutes, checking and stirring them, until the nuts are lightly browned and a toasty crunch and aroma. Cool it at room temperature.
- Put some olive oil in a large saute pan, over medium-high heat. Peel and cut the onions into thin slices and put them in a bowl. Add the sliced onion onto the pan along with some salt (according to taste). Cook them for about 4 to 5 minutes and stir continuously till the onion turn soft. Continue to cook the onions on low heat for about 18-20 mins till they turn brown and softer.
- Once the onions are soft and form like a paste, add the garlic and red chilli flakes and mix them for about 30 seconds until you get the smell of garlic. Add the raisins to the mixture. Add the water and stir briskly. Add salt to adjust the taste and stir to combine. Bring it to a boil and continue to cook over medium flame until the greens are tender and the water has evaporated. Would take 10 mins to happen (approximately) .Stir in the lemon zest.
- Place the greens in a bowl and add the maple toasted walnuts, and serve fresh.
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Nutrition Facts
Serving Size 4
Nutritional Facts Per Serving | ||
---|---|---|
Calories :160 kcal | ||
Amount | ||
Total Fat | 11 g | |
Saturated Fat | 1 g | |
Trans Fat | 0 g | |
Cholesterol | 0 mg | |
Sodium | 27 mg | |
Total Carbohydrate | 13 g | |
Dietary Fiber | 3 g | |
Sugars | 6 g | |
Protein | 4 g |
Vitamins | Amount |
---|---|
Vitamin A | 340.79 μg |
Vitamin C | 80.97 mg |
Vitamin B1 (Thiamin) | 0.12 mg |
Vitamin B2 (Riboflavin) | 0.14 mg |
Vitamin B12 | 0.00 μg |
Folate Equiv | 109.84 μg |
Vitamin B3 (Niacin) | 0.84 mg |
Vitamin B6 | 0.27 mg |
Vitamin D | 0.00 μg |
Vitamin K | 473.54 μg |
Vitamin E | 2.08 mg |
Minerals | Amount |
---|---|
Calcium | 119.51 mg |
Iron | 1.47 mg |
Potassium | 456.94 mg |
Magnesium | 47.74 mg |
Phosphorus | 100.03 mg |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories: | 2,000 | 2,500 | ||
---|---|---|---|---|
Total Fat | Less than | 65g | 80g | |
Saturated Fat | Less than | 20g | 25g | |
Cholesterol | Less than | 300mg | 300 mg | |
Sodium | Less than | 2,400mg | 2,400mg | |
Total Carbohydrate | 300g | 375g | ||
Dietary Fiber | 25g | 30g |
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
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