Sunchoke and Kale Sauté

Sunchoke and Kale Sauté

This recipe combines crispy sunchokes, silky mushrooms, tender kale, and chewy spelt. The result is a tasty salad than can be served as side dish or on its own as a meatless entrée.

4 servings
Preparation 10 min
Cooking 35 min

320 calories per serving 


Ingredients

1 cup spelt berries   180 g
6 jerusalem artichokes, or small potatoes , peeled and cut into pieces   420 g
2 cups kale, tough stems discarded   150 g
3 tbsp olive oil   45 mL
3 shallots, finely chopped   120 g
10 button (white) mushrooms, quartered   140 g
1 tbsp canola oil   15 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Please note: Depending on the type of spelt berries used, they may require soaking at least 4 h before cooking.

If you cant'find sunchokes, replace them with small potatoes.

Method

  1. Put the spelt berries in a pot, cover with lightly salted water then bring to a boil. Cover, and simmer until the berries are cooked, about 35 min. Drain and set aside.
  2. Meanwhile, put the sunchokes (or small potatoes) in another pot, cover with lightly salted water then bring to a boil. Boil until the sunchokes are tender, about 10 min. Drain the sunchokes, then slice them about ½ cm (¼ in) thick. Set aside.
  3. Fill a large pot with lightly salted water then bring to a boil. Add the kale and cook until just tender, about 3 min. Drain the kale and let cool slightly. Squeeze out any excess liquid then coarsely chop and set aside.
  4. In a large skillet, heat the olive oil over medium-low heat. Add the shallots then cook, with occasional stirring, until they are softened, about 5 min. Remove them from the skillet and set aside.
  5. Add the canola oil to the skillet and heat over medium-high heat. Add the sunchokes and cooked until browned on the bottom, about 3 min. Turn the sunchokes and continue cooking until starting to brown, about 2 min. Push the sunchokes to the side of the skillet, then add the mushrooms. Season with salt and pepper to taste. Sauté the mushrooms over high heat until browned, about 3 min.
  6. Add the spelt, kale and shallots. Cook a few minutes until hot, then serve.

Remarks

This recipe can be prepared to step 4 included one day ahead; refrigerate the components separately.

Nutrition Facts Table

Nutrition Facts

per 1 serving (290g)

Amount

% DV*

* DV = Daily Value

Calories

320

Fat

11 g

17 %

Saturated 1 g
+ Trans 0.1 g

6 %

Cholesterol

0 mg

Sodium

25 mg

1 %

Carbohydrate

51 g

17 %

Fibre

7 g

29 %

Sugars

8 g

Protein

10 g

Vitamin A

120 %

Vitamin C

35 %

Calcium

6 %

Iron

35 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 0 serving

More info

Claims

Free :
Added Sugar, Cholesterol, Trans Fat
Low :
Saturated Fat, Sodium
Source of :
Calcium, Pantothenic Acid, Vitamin B2
Good source of :
Folacin, Selenium, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Zinc
Excellent source of :
Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin K
Diet-related health claims :
Artery-healthy, Heart-healthy

More info


This recipe is in the following categories: Rice/Grain | Vegetables | First courses/Appetizers | Salads | Artery-healthy | Halal | Heart-healthy | High Fibre | High Iron | Kosher | Low Cholesterol | Low Saturated Fat | Low Sodium | Vegan | Vegetarian | Italian

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