If you are on the hunt for a recipe that is easy, vegetarian and packed with nutrients, look no further! This week’s recipe features hearty coconut kale with turmeric rice that is enough to act as a filling main course.
Nutritional Benefits of This Recipe:
Kale
A nutrient-dense leafy green. It is rich in vitamins A, C and K. Vitamin K helps your body heal wounds and keep your bones healthy. Kale is also a great source of calcium which is primarily beneficial for mitigating the risk of developing osteoporosis as we age. Plus, kale’s fibre helps keep your digestion on track!
Ginger
With its spicy yet warming flavour, ginger is loaded with medicinal benefits. The key compound in ginger, known as gingerol has anti-inflammatory, antioxidant and pain-relieving properties. This means incorporating ginger into your diet could potentially mitigate inflammation, combat oxidative stress and alleviate discomfort.
Turmeric
Turmeric is the vibrant spice that gives this dish its gorgeous golden hue. The active ingredient, curcumin, is known for its anti-inflammatory and antioxidant effects. Not only does turmeric enhance the flavour of the rice, but it also boosts the overall health benefits of the meal.
Hearty Coconut Kale with Turmeric Rice
Cook time: 45 minutes
Prep time: 15 minutes
Total time: 60 minutes
Recipe adapted from: Naturally Hooked
Ingredients
Turmeric Rice
- 2 tsp olive oil
- ¼ cup yellow onion, minced
- 2 tsp ginger, minced or grated **
- 1 cup brown rice
- 1 tsp turmeric
- 1 ½ cup vegetable broth
** What works really well is to peel a large chunk of fresh ginger, then store it in the freezer whenever you need grated ginger.
Coconut Kale
- 2 bunches of kale
- 2 tbsp olive oil
- 4 cloves garlic, finely minced (I prefer to put it through a fine grater/zester)
- ½ cup vegetable broth
- 1 – 400ml can full fat coconut milk
- Salt
- Toasted cashews, for topping
- Toasted coconut flakes, for topping
HOT TIP: Acacia’s clinical director, Graham, makes this dish regularly and will often make a big batch of it so there are leftovers in the morning. Then he reheats it in a frying pan and top it with a couple fried eggs, toast, and siracha.
Steps
Turmeric Rice
- In a medium pot over medium-low heat, saute the onion for 4-5 minutes until it becomes translucent and starts to brown
- Add the ginger and tumeric and cook for an additional minute
- Add the rice, allowing it to toast for another minute
- Pour in 1 ½ cups of vegetable broth, bring the mixture to a boil, then lower the heat to a simmer. Cover and let it cook for 35-40 minutes, or until most of the liquid is absorbed. Depending on your stovetop, it could cook as fast as 30 minutes, or as long as 45, so check on the rice when you hit the 30+ minute stage.
- Once done, remove from heat and let it rest for 5-10 minutes
Coconut Kale
-
Meanwhile, prepare the kale by stripping the leaves from the stems, cutting them into ¼ inch strips and wash/dry
(check out the link for awesome hack for stripping kale leaves from stems) - As the rice nears completion, heat two tbsp of olive oil in a large skillet – that you have a lid for – on med/low, add the garlic and saute for about one minute, stirring regularly
- Stir in the chopped kale, turning it over, ensuring it’s well-coated with the garlic and olive oil and add about 1 tsp of salt
- Pour in ½ cup of vegetable broth, cover and let it steam for 5-10 minutes, stirring once or twice
- Next, mix in the can of coconut milk and continue cooking the kale until it’s tender about 3-5 more minutes
- Adjust the seasoning with salt to taste
- Serve the sauteed greens over a generous helping of turmeric rice, garnish with cashews and shredded coconut.
- Halfyourplate. (n.d.-a). https://www.halfyourplate.ca/wp-content/uploads/2022/08/food_info_sheets_eng_kale_web.pdf
- Semwal, R.B., Semwal, D.K., Combrinck, S., & Viljoen, A.M. (2015). Gingerols and shogaols: Important nutraceutical principles from ginger. Phytochemistry, 117, 554-568.
- Damianou, A., Solomon, T. (2024, March 20). Curcumin. Examine.com. Retrieved May 23, 2024, from https://examine.com/supplements/curcumin/
