Kale is an amazing winter vegetable recognized for its health benefits, however sometimes its sales are hot in spring and summer, a dollar for a bunch or two. So, I thought this might be a good time to share a quick recipe with you. This recipe works well with virtually any dark leafy green and you can replace eggs for paneer or tofu. My in laws are vegetarian, so for them I make it with paneer, however I like it more with eggs.
If you would like to see this recipe in action, the video is on my YouTube channel.
This is an excellent dish for on-the-go lunches in wraps and sandwiches or as a side dish. I usually put it in besan cheelas, when I want to add greens to my breakfast.
A word of caution for a kale newbies
Kale should be eaten in moderation, as consuming it more may affect health adversely, such as hypothyroidism. In general, cruciferous vegetables are not good for thyroid patients. Many of us can tolerate them in varying amounts and others not at all. I don’t want to confuse or scare you guys. There have been no studies to prove this but the point of writing this is to make you aware that over consumption of anything is not good, even healthy foods. I had hypothyroidism long before I started eating kale. And since then, I don’t seem to have any problem, rather I would say when I changed my eating habits and increased physical activity the dose for my thyroid medication has been reduced.
So, my friendly advice is to not avoid kale but keep variety and moderation in your diet because eating these cruciferous vegetables also has numerous anti-cancer and other health benefits.
Ingredients
- 4-5 large kale leaves
- 2 (105 g) tomato, chopped
- 1/2 onion, sliced
- 1 tsp ginger or garlic, finely chopped
- 1/2 tsp turmeric
- 3/4 tsp red chili powder
- salt to taste
- 3-4 boiled eggs, sliced
- 1-2 tbsp olive oil
Instructions
- Wash kale, remove any thick stems and roughly chop to bite size pieces.
- Heat a saute pan over medium heat and add the olive oil.
- Saute onion and ginger (or garlic if using) until slightly browned from edges.
- Add turmeric, red chilli powder and tomato.
- Cook for 1 minute. Stir in kale. Cover and cook for 5 minutes or until leaves are soft.
- Add salt, remove from heat.
- Add sliced boiled eggs, serve.
Source:
Can the queen of greens be bad for you?
Some good web articles to improve thyroid
Important facts you should know when you are on thyroid medication
ela@GrayApron
Yeap, I’d put this in one big sandwich, eggs included! Thanks! 🙂 ela
Malti Sharma
I have made it before with spinach and it was terrific. I’ll try kale and eggs next time… Thanks for heads up about kale.
Sridevi Ravi
Looks good! I have hypothyroidism…so eating kale is good for me right? That bowl looks super healthy. I would make a wrap with it for a pack-and-go lunch!
Balvinder
Thanks you Sri! the dish indeed is super healthy and easy to make. I can’t say kale is good or not, however if you continue to have symptoms like weight gain, fatigue, neck and shoulder pain, cold hands and feet etc.etc you must check with the doctor.
Monica
I never knew that about kale and thyroid issues. Thanks for sharing that info. I do enjoy kale and I love this simple recipe that looks so delicious. I love eggs on anything – it’s the best bonus. I’ll be trying this.
Balvinder
I have been hearing and reading good and bad things about kale, though I have never actually noticed any adverse effect in my body. Yes, eggs are great in anything and I love them in this simple dish. Thank you so much, Monica!
Chai a Cup of Life
I still have not used Kale before Balvinder! I don’t know much about it but looks similar to spinach..I like your dish, it is very healthy and lots of protein
Balvinder
Amelia, spinach and kale are similar in a lot of ways but kale wins for having slightly more vitamins. Thank you for appreciating!
Ansh
Two of my favorite things in one dish! I love kale but I do eat it in moderation. Thanks for sharing the info. It’s always good to know that too much of anything is not good.
Love the sabji combo. Saag aur ande !! Thanks for the inspiration.
Balvinder
Thank you! I am honored to have inspired you 🙂
Choc Chip Uru
I didn’t realise there was a relation between kale and thyroid but thank you for sharing! But I don’t mind eating it in moderation in this sabji lovely job!
Cheers
Choc Chip Uru
anne
I think I’m one of the few who haven’t tried kale yet *sigh* 😀 This is the first time that I heard that there’s a downside in this much-touted veggie . I love your kale and egg combo , not only it looks filling but nutritious , too !
Angie@Angie's Recipes
I love kale, though never tried the combination with egg. I love the combo.
Bam's Kitchen
The perfect recipe before Easter. We always have so many boiled eggs and this sounds like such a delicious dish. Great minds think alike as I also just posted a kale salad dish. Have a super weekend. BAM
Blackswan
It’s interesting to note that the Kale you’ve there is very different from the ones we have here. Our Kale have very thick stems, but yours look somewhat similar to lettuce. Love reading about your points on health issues. Vegetables are good for us.
Coffee and Crumpets
I love kale but can’t eat it all the time! Once a week us enough for us. I do like it like a sabzi, next time I’ll add eggs. Looks really good with the ande.
Jennifer Eloff
Usually cooked cruciferous veggies are fine for folks with hypothyroidism. I never let it bother me…I’m fine with it. I just eat cruciferous veggies raw very much.
Nupur
Calling it a “sabzi” itself is very innovative 🙂 Nice, healthy, fresh variety.. Good point about Kale consumption !
Lisa
It’s interesting what you write about kale. I hadn’t heard that it could cause problems. I love it, but as it’s not so easy to get where I live, I guess there is no danger of eating too much of it! The recipe sounds just wonderful! I’ll definitely be trying it soon!
Balvinder
Hi Lisa,
Kale doesn’t pose a risk for healthy people but anyone with hypothyroidism, it should be eaten in moderation or eat it cooked. My doctor told me to eat my greens in semi cooked stage. So, I don’t know what’s right or wrong but I eat it raw as well as cooked.
Thanks for liking the recipe.