Kale is an European favourite, where because of its hardy nature it has been a staple for centuries. In recent times it has shot to fame and is now hailed as a superfood and it certainly has many health benefits which health food shoppers and vegetarians have long been aware of.
Low in kilojoules, high in fibre and containing no fat, kale is packed with nutrients including, vitamins A, C and K, folate, magnesium, iron, calcium, antioxidants and omega-3 fatty acids.
It is popular with those who juice and can be eaten raw or cooked. Many believe that to make the most of its nutritional attributes it should be eaten raw, however, those new to this vegetable will probably be more likely to enjoy it cooked in the first instance.
Sausages with Kale and Potatoes
In this recipe nutrient-packed kale is teamed with family favourites
potatoes and sausages for an easy one-dish meal.
I used red Russian kale on this occasion, but curly kale, cavolo nero
(another member of the kale family) or any other variety of kale also work well – buy what looks best or is available on the day or what you might have in your garden.
500g pork sausages
1 red onion, sliced
4 garlic cloves, sliced
1 bunch red Russian kale, tough stems removed, leaves chopped
sea salt and freshly ground black pepper
2 tbsp raw apple cider vinegar
1 Boil or microwave potatoes until just tender. Drain, chop and set aside.
2 Meanwhile, heat a heavy-based frying pan over a medium heat, add a little oil and swirl to coat base of pan. Add sausages and cook, turning occasionally, until brown on all sides and cooked through. Remove, cut into pieces and set aside.
3 Add potatoes and cook, tossing, for 4-5 minutes or until brown. Remove and set aside.
4 Add onion to pan, with a little more oil, if necessary, cover and cook over medium heat for 8-10 minutes or until onion softens. Add garlic and cook for a few minutes or until fragrant.
5 Add kale and ½ cup water to pan, cover and cook, stirring
occasionally, adding ½ cup as required during cooking, for 20-30 minutes or until kale is wilted and tender. Return sausages and
potatoes to pan, toss to combine and cook, tossing frequently, for 4-5 minutes to heat through. Sprinkle with vinegar and season with a good grind of salt and black pepper.
Happy cooking and eating.
Recipe by Rachel Blackmore
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Other kale recipes you might like to try: