Sunchoke and Kale Sauté

1 Reviews
100% would make this recipe again

This recipe combines the crispiness of sunchokes, with the tenderness of kale, mushrooms, and quinoa. The result is a tasty salad than can be served as side dish or as entrée.

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Preparation : 10 min Cooking : 30 min
310 calories/serving

Ingredients

1 cup quinoa 180 g
2 cups water 500 mL
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]
ground pepper to taste [optional]

Before you start

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

Method

  1. Place the quinoa in a fine strainer and hold it under cold running water until the water runs clear, then drain well. Put the drained quinoa in a pot with the water and salt to taste. Bring to a boil, then reduce to a simmer. Cover and cook until the grains are translucent and the germ has spiralled out from each grain, about 15 minutes. 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 quinoa, kale and shallots. Cook a few minutes until hot, then serve.

Observations

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

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

310

Fat

12 g

18 %

Saturated 1.4 g
+ Trans 0.1 g

7 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

44 g

15 %

Fibre

5 g

20 %

Sugars

8 g

Net Carbs

39 g

Protein

8 g

Vitamin A

120 %

Vitamin C

36 %

Calcium

7 %

Iron

46 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1 ½
Vegetables 3 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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