Stewed Tomatoes with Kale and Garlic
Makes 4 1/2 cups (1.125 L)
This nutritionally well-balanced dish can be a backbone of your calcium-rich recipes, with approximately 200 milligrams of highly available calcium per cup (250 mL). The vitamin C in the tomatoes helps our body to absorb another mineral that is present in the kale in significant amounts: iron. There also is plenty of potassium, folate, and the antioxidant vitamins A, C, and E. Furthermore, the combination tastes very good indeed.
1 tablespoon (15 mL) coconut or olive oil
1 onion, cut in large dice
4 cups (1 L) chopped fresh or canned tomatoes
4 cloves garlic, chopped
1 teaspoon (5 mL) dried basil
1 teaspoon (5 mL) dried thyme
1/2 teaspoon (2 mL) salt
1/4 teaspoon (1 mL) black pepper
8 cups (2 L) sliced kale greens, stems removed
Heat the oil in a large pot over medium heat. Add the onion and cook for 3 minutes or until translucent. Add the tomatoes, garlic, basil, thyme, salt, and pepper. Cover and cook for 3 to 5 minutes or until the tomatoes have a chunky, sauce-like texture. Add the kale greens. Partially cover and, stirring frequently, cook for 3 to 5 minutes or until the kale is tender to the bite.
Per cup (250 mL): calories: 136, protein: 6 g, fat: 4 g, carbohydrate: 23 g (6 g from sugar), dietary fibre: 5 g, calcium: 210 mg, iron: 3 mg, magnesium: 67 mg, phosphorus: 124 mg, potassium: 1024 mg, sodium: 274 mg, zinc: 1 mg, thiamin: 0.2 mg, riboflavin: 0.2 mg, niacin: 3 mg, vitamin B6: 0.6 mg, folate: 68 mcg, pantothenic acid: 0.3 mg, vitamin B12: 0 mcg, vitamin A: 1041 mcg, vitamin C: 175 mg, vitamin E: 2 mg, omega-6 fatty acids: 0.6 g, omega-3 fatty acids: 0.3 g
Percentage of calories from protein 16%, fat 25%, carbohydrate 59%