Curried Kale and Pineapple with Bulgur and Lentils

Another cold weather variation of kale awaits. These greens can be traced back 2,000 years to Austria/Hungary and they are a not-so-distant relative to broccoli and cauliflower. The villagers called it “capuzzo.” We call it kale.

Tonight, you’ll return to one of my favorite versions of kale preparation. It combines homemade Masala curry spice mix with pieces of sweet, fresh pineapple. It’s served over hearty bulgur with a scoop of savory lentils.

Grocery List: Curried Kale and Pineapple with Bulgur and Lentils
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Curried Kale with Bulgur and Lentils

Produce

garlic (if needed)

onion ((if needed)

1 bunch lacinato kale

2 Mandarin oranges

fresh pineapple pieces (if no fresh available use canned)

2 oz. sliced almonds

Canned/Dried Foods

bulgur (if needed)

brown lentils (if needed)

one 8 oz. can pineapple chunks (if no fresh available)

low sodium vegetable broth

low sodium soy sauce (if needed)

honey (if needed)

bay leaf (if needed)

Masala curry powder (if needed)

white wine to cook with (if needed)

Frozen Foods

None today

Meat/Fish/Poultry

None today

Chilled Foods/Dairy

crumbled feta cheese

Nutritional Value: Curried Chard with Pineapple

Nutritional Analysis

Curried Pineapple Chard

Per Serving

Calories: 480

Protein: 15 g

Carbohydrates: 71 g

Total Fat: 11 g

(Saturated Fat:) 1 g

Dietary Fiber: 9 g

Cholesterol: 0 mg

Sodium: 750 mg

% calories from fat: 21.5 %

Serving Size:

Five oz. cooked rice covered with 2 Cups curry mixture topped with 1 T. toasted almond slices. Serve with ½ C. cucumber salad.