Irish Curry With Kale and Spinach

Irish Curry With Kale and Spinach

St. Patrick's Day is renowned for being a huge party. There is nothing better to go with your partying than a curry, and we have the perfect recipe, incorporating loads of healthy greens.

Not only are the healthy greens in season at the moment, but you will find kale in particular in many traditional Irish dishes. So this is our take on an Irish curry.

This low-calorie and low-fat dish provides plenty of vitamin A from the kale, spinach, and sweet potatoes. You can get your B vitamins and protein from the chicken, vitamin C from the peppers, and vitamin K from the spinach.

The dish can be prepared in advance and kept warm in the slow cooker or just reheated when you need it. It is very easy to make (you just really need to chop everything and throw it in the pan). And then, while you are downing your Guinness, this can be the perfect, nourishing accompaniment to serve up at the party.

This recipe is provided by LoveMyGlow.

2
Servings
201
Calories Per Serving
Deliver Ingredients

Ingredients

  • Onions
  • Clove garlic
  • 25  Grams  Fresh ginger
  • Sweet potato
  • 4  Teaspoons  Curry powder
  • Chicken breasts
  • 400  Grams  Chopped tomatoes
  • 60  Grams  Baby kale
  • 60  Grams  Fresh spinach
  • 250  Grams  Mushrooms
  • Pepper

Directions

To begin with, chop the sweet potato and pop it in a hot oven.

I prefer to steam the chicken breasts (make sure they are free-range), but you can fry them now if you prefer, or begin cooking in the oven with the sweet potato. Steaming is obviously the healthiest way of cooking them, but this is really up to you.

If you are having the curry with rice, you may want to start this off now.

Prepare the onions. They need to be finely chopped. I prefer to roughly chop them in the food processor.

Add a little water to a large, deep pan and add the onions. This eliminates the need for oil making the dish even healthier.

Chop the apple, and add to the pan.

Put the pepper, tomatoes, spinach, kale, ginger, and curry powder into the food processor and blend briefly and roughly.

After about 5 minutes, when onions turn translucent, add the garlic.

Add the processed mixture and stir on a low heat.

Add the mushrooms.

Add the chopped sweet potato from the oven.

Add the chicken if you have not already done so.

Leave to simmer for 20-30 minutes, stirring occasionally.

Serve with brown rice and garnish with a fresh coriander. A spoonful of plain yoghurt will go perfectly with the dish too.

Nutritional Facts

Total Fat
4g
6%
Sugar
9g
10%
Saturated Fat
1g
4%
Cholesterol
32mg
11%
Carbohydrate, by difference
24g
18%
Protein
20g
43%
Vitamin A, RAE
221µg
32%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
33mg
44%
Vitamin K (phylloquinone)
275µg
100%
Calcium, Ca
176mg
18%
Choline, total
50mg
12%
Fiber, total dietary
11g
44%
Folate, total
52µg
13%
Iron, Fe
4mg
22%
Magnesium, Mg
66mg
21%
Manganese, Mn
1mg
56%
Niacin
9mg
64%
Pantothenic acid
3mg
60%
Phosphorus, P
332mg
47%
Selenium, Se
30µg
55%
Sodium, Na
434mg
29%
Vitamin D (D2 + D3)
1µg
7%
Water
168g
6%
Zinc, Zn
3mg
38%

Irish Shopping Tip

Look to specialty stores or the ethnic aisle of your supermarket to find exotic ingredients.

Irish Cooking Tip

Try to avoid repetition of similar foods and flavors - aim for variety in textures, colors, and cooking methods.