Sunchoke and Kale Sauté

7 Reviews
83% would make this recipe again

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.

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Preparation : 10 min Cooking : 35 min
320 calories/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] 0.2 g
ground pepper to taste [optional]

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.

Observations

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

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

320

Fat

11 g

17 %

Saturated 1.2 g
+ Trans 0.1 g

6 %

Cholesterol

0 mg

Sodium

20 mg

1 %

Carbohydrate

51 g

17 %

Fibre

7 g

29 %

Sugars

8 g

Net Carbs

44 g

Protein

10 g

Vitamin A

120 %

Vitamin C

36 %

Calcium

6 %

Iron

37 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Vitamin A, Vitamin K
Good source of  :
Folacin, Selenium, Vitamin B1, Vitamin B6, Vitamin C, Vitamin E, Zinc
Source of  :
Calcium, Pantothenic Acid, Vitamin B2
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
Vegetables 3 ½
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

7 Reviews (7 with rating only) 83% 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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