Kale Vegetable Medley
Brighten up your table with this vibrant and nutrient-packed Kale Vegetable Medley! This quick and easy recipe combines tender kale, crisp zucchini, sweet red bell peppers, earthy carrots, and aromatic red onion, all sautéed to perfection in a splash of olive oil. A hint of garlic, a sprinkle of crushed red pepper flakes, and a finish of tangy lemon juice amplify the fresh, wholesome flavors of this colorful vegetable dish. Perfect as a healthy side or a light vegetarian main, this medley comes together in just 30 minutes and can be elevated with a sprinkle of toasted pine nuts for added crunch. Packed with vitamins and flavor, this kale-centric recipe is a must-try for anyone looking to incorporate more leafy greens into their routine, without sacrificing taste or ease of preparation.
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Recipe Information
Ingredients
- 6 cups kale
- 1 medium red bell pepper
- 2 medium carrot
- 1 medium zucchini
- 1 small red onion
- 3 garlic cloves
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon crushed red pepper flakes
- 2 tablespoons toasted pine nuts (optional)
Instructions
Wash the kale thoroughly, remove the tough stems, and chop the leaves into bite-sized pieces.
Dice the red bell pepper, peel and slice the carrots into thin rounds, and chop the zucchini into half-moons. Peel and thinly slice the red onion.
Mince the garlic cloves finely.
In a large skillet or sauté pan, heat the olive oil over medium heat.
Add the red onion to the pan and sauté for 2-3 minutes until softened.
Stir in the garlic, red bell pepper, and carrots, and cook for another 4-5 minutes, stirring occasionally.
Add the zucchini to the pan and continue sautéing for 3 minutes until the vegetables are tender but still slightly crisp.
Add the chopped kale and cook for 3-4 minutes, stirring frequently, until the kale is wilted and bright green.
Season the vegetable medley with salt, black pepper, and crushed red pepper flakes. Adjust seasoning to taste.
Remove the pan from heat and drizzle the lemon juice over the vegetables. Toss to combine.
Transfer the Kale Vegetable Medley to a serving dish and top with toasted pine nuts, if desired, for added texture and flavor.
Serve immediately as a side dish or a light, healthy main course.
Nutrition Facts
Calories |
773 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 57.3 g | 73% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 5.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4386 mg | 191% | |
| Total Carbohydrate | 56.7 g | 21% | |
| Dietary Fiber | 17.1 g | 61% | |
| Total Sugars | 29.3 g | ||
| Protein | 12.9 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 504 mg | 39% | |
| Iron | 5.9 mg | 33% | |
| Potassium | 1831 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
