Vegan Recipe: Sauteed Kale, Peppers and Potatoes

0-971931477-sauteedkale

This is a recipe that originated in my native village in the Calabria region of Italy. It’s considered a peasant dish because it’s so inexpensive to make, with three main ingredients: potatoes, peppers and onions. But what’s considered “low class” can just easily become gourmet — just look at polenta. I used to laugh with my family as we gathered around the table eating it from a communal wooden board, thinking that some day it would be considered fancy. Today it’s seen on some of the finest restaurant menus.

This dish was a comfort food favorite when I was a child, and now it’s one for my children. In this sense I’m passing on a small part of my family legacy.

Since I rarely can leave a recipe static, I wanted to update this Old World dish to suit the New World palate, so I topped it with some yummy sautéed kale. It’s also great (if you’re not vegan) to top it with a sunny side up egg. The yoke spreads over the other ingredients, and every bite is scrumptious — perfect for a family brunch.

Ingredients:

  • Two small organic Yukon gold potatoes per person – washed and unpeeled
  • 1/2 medium sweet onion per person – sliced in half and then in 1/4-inch slices
  • 1 Cubanelle (or Italian frying pepper) per person – 1/4-inch slices lengthwise
  • 1/4 cup olive oil – or enough to completely cover the bottom of the pan
  • 2 medium cloves fresh garlic – finely chopped
  • Salt and pepper to taste

For the kale:

  • 1 8-ounce bag of fresh kale (or one bunch) – washed and dried
  • 1 clove garlic – finely chopped
  • Salt and pepper to taste

Directions:

In a saucepan, add the potatoes and cover with water. Depending on the size, cook for 15 to 20 minutes after the water has come to a boil; you should be able to pierce the potatoes with a fork, but they should still quite firm. Drain, cut in half lengthwise. With the cut side down, cut in 1/4″ half-moon slices

Place a large (11″ or larger) sauté pan over medium/high heat and heat until hot but not smoking. Add the garlic and cook until it just begins to color (about 30 seconds) and add all the potatoes, peppers and onions.

Stir occasionally (don’t over stir, because the potatoes will crumble) until all the vegetables are softened and the potatoes are slightly golden. You may need to add a splash of water from time to time if the vegetables need more liquid. Season with salt and pepper.

Remove with a slotted spoon (draining as much oil as possible) and plate on individual plates.

While the vegetables are cooking, clean, dry and break pieces of kale away from their thick center stem. Once the veggies are removed from the pan (leaving behind the cooking oil) add the garlic and cook until golden and add the kale. Cook just until it wilts, but still has its bright green color.

Top the vegetables with the kale.

By: Silvia Bianco
Source: www.mindbodygreen.com

2013-09-10T11:34:14+00:00

Related Questions

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    Q: How often should one eat cook food? I'm a vegan, I do not consume any meat, seafood, milk what so ever. I eat water cresses like everyday so as cook food. Like white rice with black bean sauce, spinach, and pasta at time's I'll eat some Chinese fried rice, veggie roll, steamed vegetables, any advice?

    A:

    You can eat cooked food as much as you like. However, try to incorporate as many nutrient-dense raw foods, such as fresh fruits and vegetables, raw nuts and seeds, into your diet to make sure you are receiving an adequate amount of nutrients.

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    Q: I am interested in all the lessons you have tabled in the article section of Dherbs. On reading one article, I learned that pepper is a mucus irritant. I am concern because I have about read on some other blog about a doctor that cure cancer using pepper and garlic (credits to KELLY EIDEM). So, I have been eating raw hot pepper and garlic. So sir, I would like to learn if there is any side effects in eating hot pepper as you have mentioned that it's mucus irritant. Thanks. Your reader.

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    Q: I read in a health article that Kale may not be the best for people with Gallbladder problems. Is this true, or false? We are taking your Liver and Gallbladder. I works very well. We have started to eat vegan, and raw food diet.

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    Fresh, organic, raw Kale is excellent for the entire body! Eat up and enjoy! Glad you are enjoying our Liver-Gallbladder Formula!

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    Q: Are raw potatoes good for you and if so how much since they are starchy?

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    Too much starch. But they are better raw than cooked. Remember, you can eat any vegetable or fruit as long as it is raw. 

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    Hi, and thanks for the question.

    It is best to avoid oil for the cleanse and future dieting. Oil slows down digestion, reduces blood flow up to 30 percent for 3 hours after digestion, and is essentially a ton of calories with little to no nutrient value. When you sauté vegetables in olive or other oil you are turning a low calories highly nutritious food into a high calorie and low nutrient dense food.

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    www.theveganeffect.com

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    Yes, it seems you have enough raw food available to you to complete the cleanse.

    In order to clean local produce, rinse thoroughly with apple cider vinegar to "disinfect" it. If apple cider vinegar is unavailable, just use water.

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