Kale with Shallots, Raisins and Feta Cheese
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Society for Nutrition (DGE) have marked this recipe with the logo "Recommended by IN FORM". This logo offers consumers an orientation for a balanced diet. Only healthy recipes that meet all the specified criteria may bear this logo. Further information can be found here.
Also Veganer must not do without this delicious and healthy dish: Instead of cheese you can use fried tofu cubes.
(Percentage of daily recommendation)
| Calorie | 520 cal. | (25 %) | ||
| Protein | 18 g | (18 %) | ||
| Fat | 36 g | (31 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.1 g | (24 %) |
| Vitamin A | 0.8 mg | (100 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 619.8 μg | (1,033 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 6.9 mg | (58 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 168 μg | (56 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 4.1 μg | (9 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 81 mg | (85 %) | ||
| Potassium | 849 mg | (21 %) | ||
| Calcium | 325 mg | (33 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 4.8 mg | (32 %) | ||
| Iodine | 44 μg | (22 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 11.2 g | |||
| Uric acid | 78 mg | |||
| Cholesterol | 35 mg | |||
| Complete sugar | 27 g |
Ingredients
- Ingredients
- 300 grams fresh, baby Kale
- salt
- 200 grams Feta
- 2 shallots
- 100 grams shelled Pine nuts
- 150 grams raisins
- 4 Tbsps olive oil
- 100 milliliters Vegetable broth
- 2 Tbsps Red wine vinegar
- freshly ground peppers
Preparation steps
Pick through the kale, rinse, trim, spin dry and blanch for 2-3 minutes in boiling salted water. Drain, rinse with cold water, drain well and coarsely chop. Crumble the feta.
Peel the shallots, finely chop and sauté with the pine nuts and the raisins in 2 tablespoons hot olive oil. Deglaze with the broth, stir in the vinegar and simmer for 2-3 minutes over medium heat.
Season with salt and pepper, remove from heat and let cool. Mix the remaining oil with the remaining ingredients. Mix the kale with feta, transfer to plates and drizzle with the vinaigrette. Mix again and serve immediately.
