Curry-Braised Kale and Cabbage

Curry-Braised Kale and Cabbage is a fabulous side that incorporates nutrient-dense leafy greens and cruciferous vegetables into one dish! The addition of a little sweetness from an apple helps to balance the bitterness for picky eaters. This side makes a great accompaniment to Simple Broiled Pork Chops or Herb-Crusted Pork Loin.

Featured Ingredients

Kale is one of the most nutrient-dense foods on the planet and a top food source of vitamin K and glucosinolates, which are well-studied sulfur-containing compounds that break down into bioactive molecules with impressive health benefits.

Eating cabbage is associated with a number of health benefits including lowering risk of cancer and cardiovascular disease, protecting against gastric ulcers, reducing symptoms of diabetes, protecting the health of the brain and the liver, and reducing inflammation! These health benefits can largely be attributed to phytonutrients called glucosinolates.

Apples may not have particularly impressive Nutrivore Scores, but observational studies have shown that apple consumption significantly lowers the risk of cardiovascular disease mortality, stroke, type 2 diabetes, and all-cause mortality. Studies show the phytonutrient content of apple peel is significantly higher than that of the flesh, in addition to the peel being high in fiber.

Kale Nutrients

Green Cabbage Nutrients

Apple Nutrients

Curry-Braised Kale and Cabbage

Nutrivore Score: 539

Prep Time 10 minutes minutes

Cook Time 15 minutes minutes

Total Time 25 minutes minutes

Servings 2

Calories 208kcal

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Ingredients

• 2 cups kale coarsely chopped
• 2 cups cabbage coarsely chopped
• 1 medium apple peeled and chopped
• 1 medium onion saute sliced
• 1 1/2 tablespoons olive oil
• 1 1/2 teaspoon curry powder
• 3 tablespoons water

Instructions

• Heat a skillet over medium-high heat. Add oil to hot pan. Stir in onion and let cook 2-3 minutes.
• Add apple and curry powder to pan. Sauté 3-4 minutes until onion is starting to soften.
• Add kale, cabbage and 1-2 tablespoons of water to pan. Stir.
• Continue cooking until vegetables are soft, 7-8 minutes, stirring frequently. If vegetables start to stick to the pan, add another 1 tablespoon water (you will almost certainly have to do this at least once).

Nutrition

Nutrition Facts

Curry-Braised Kale and Cabbage

Amount per Serving

Calories

208

% Daily Value*

Fat

 

12

g

18

%

Saturated Fat

 

2

g

13

%

Polyunsaturated Fat

 

2

g

Monounsaturated Fat

 

8

g

Sodium

 

53

mg

2

%

Potassium

 

553

mg

16

%

Carbohydrates

 

26

g

9

%

Fiber

 

8

g

33

%

Sugar

 

15

g

17

%

Protein

 

4

g

8

%

Vitamin A

 

6827

IU

137

%

Vitamin C

 

97

mg

118

%

Calcium

 

224

mg

22

%

Iron

 

2

mg

11

%

* Percent Daily Values are based on a 2000 calorie diet.