Braised Kale, Potatoes and Mushrooms

Braised Kale, Potatoes and Mushrooms Recipe | Vegetarian Food

Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4 |

Vegetarian diet

Introduction

Braised Kale, Potatoes, and Mushrooms is a hearty, nutritious, and flavorful dish that combines the earthy tones of mushrooms with the robust texture of kale and the comforting taste of potatoes. This recipe is perfect for those seeking a healthy yet satisfying meal. It's a versatile dish that can be served as a main course or a side dish, making it a valuable addition to any meal plan.

History

The origins of braising vegetables can be traced back to ancient cooking methods where slow cooking in a small amount of liquid was used to tenderize tough cuts of meat or fibrous vegetables. Over time, this technique was adapted to suit vegetarian and vegan diets, leading to dishes like Braised Kale, Potatoes, and Mushrooms. This particular combination of ingredients reflects a modern preference for dishes that are both nutritious and flavorful, showcasing how traditional cooking methods can be updated to fit contemporary tastes.

Ingredients

0.25 cup of water
1 lb (454 g) of kale, stemmed and torn into large pieces
1 cup of diced uncooked red potatoes, with skins
1 tbsp of olive oil
1 cup of chopped or sliced portobello mushrooms
2 medium shallots, minced
2 cloves of garlic, minced
salt and freshly ground black pepper to taste

How to prepare

Place the potatoes in a medium saucepan filled with salted water.
Bring the water to a boil, then reduce the heat and simmer until the potatoes are tender, for about 7 to 10 minutes.
Drain the potatoes well and set them aside.
Meanwhile, heat oil in a large, wide skillet over medium heat.
Add the mushrooms, shallots, and garlic to the skillet and cook, stirring often, until the shallots are soft and the mushrooms are tender, which should take about 5 minutes.
Season with salt and pepper to taste.
Add the kale to the mushroom mixture and cook, stirring often, for 1 minute.
Add water and the cooked potatoes to the skillet.
Cover the skillet and cook until the kale turns bright green, approximately 5 minutes.
Serve the dish warm.

Variations

For a spicy kick, add a pinch of red pepper flakes when sautéing the mushrooms. You can also substitute sweet potatoes for red potatoes for a different flavor profile or add other vegetables like carrots or bell peppers for additional color and nutrition.

Cooking Tips & Tricks

To ensure the best results when making Braised Kale, Potatoes, and Mushrooms, consider the following tips:

- Use a heavy-bottomed skillet to ensure even cooking and prevent burning.

- Cut the potatoes into uniform sizes to ensure they cook evenly.

- Add the kale last to prevent it from becoming too wilted and to retain its bright green color.

- Adjust the seasoning as you go, especially after adding the kale, as it can absorb a lot of the salt.

Serving Suggestions

This dish can be served on its own as a light main course or paired with a protein source such as grilled chicken or fish for a more filling meal. It also makes an excellent side dish for a larger feast.

Cooking Techniques

Braising is the key technique used in this recipe, which involves cooking the vegetables slowly in a small amount of liquid. This method helps to soften the kale and infuse the dish with flavor.

Ingredient Substitutions

If you don't have portobello mushrooms, you can use any other type of mushroom. Similarly, kale can be substituted with other leafy greens like spinach or Swiss chard, though cooking times may vary.

Make Ahead Tips

You can prepare the potatoes and sauté the mushrooms, shallots, and garlic ahead of time. Store them in the refrigerator, and when ready to serve, simply combine with the kale and water, then cook until the kale is bright green.

Presentation Ideas

Serve this dish in a large, shallow bowl to showcase the vibrant colors of the kale and mushrooms. Garnish with a sprinkle of freshly grated Parmesan cheese or a drizzle of balsamic glaze for an extra touch of flavor.

Pairing Recommendations

This dish pairs well with a light, crisp white wine such as Sauvignon Blanc or a dry Rosé, which can complement the earthy flavors of the mushrooms and kale.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat, adding a splash of water if necessary to prevent drying out.

Nutrition Information

Calories per serving

A serving of Braised Kale, Potatoes, and Mushrooms contains approximately 150 calories, making it a low-calorie option suitable for those watching their calorie intake.

Carbohydrates

This dish is a good source of carbohydrates, primarily from the red potatoes, which provide the body with energy. One serving contains approximately 20 grams of carbohydrates, making it a suitable option for those managing their carbohydrate intake.

Fats

The olive oil used in this recipe contributes healthy monounsaturated fats. The total fat content per serving is around 5 grams, most of which are heart-healthy fats that can help to improve cholesterol levels.

Proteins

Kale and mushrooms both contribute to the protein content of this dish, with a total of approximately 5 grams of protein per serving. While not high in protein, this dish can be part of a balanced diet that includes other protein sources.

Vitamins and minerals

This dish is rich in vitamins and minerals, particularly Vitamin A, Vitamin C, potassium, and iron. Kale is an excellent source of Vitamins A and C, which are important for immune function and skin health, while potatoes provide potassium, essential for heart health. Mushrooms contribute a significant amount of iron, necessary for healthy blood cells.

Alergens

This recipe is free from common allergens such as nuts, dairy, and gluten, making it suitable for individuals with these allergies or intolerances.

Summary

Overall, Braised Kale, Potatoes, and Mushrooms is a nutritious dish that provides a good balance of carbohydrates, fats, and proteins, along with essential vitamins and minerals. It's low in calories and free from common allergens, making it a healthy choice for a wide range of dietary needs.

Summary

Braised Kale, Potatoes, and Mushrooms is a versatile, nutritious, and flavorful dish that showcases the benefits of braising vegetables. With its rich vitamin and mineral content, low calorie count, and absence of common allergens, it's a healthy choice for any meal. Whether served as a main course or a side dish, it's sure to be a satisfying addition to your culinary repertoire.

How did I get this recipe?

The memory of discovering this recipe for the first time is a cherished one. It was a warm summer day, and I had decided to spend the afternoon visiting my friend Margaret, who lived just down the road. Margaret was an excellent cook, and I always loved learning new recipes from her.

As I entered her kitchen, I was immediately hit with the delicious smell of garlic and mushrooms cooking on the stove. Margaret greeted me with a smile and a hug, and before I knew it, she had handed me a glass of iced tea and a pen and paper.

"I have a new recipe I want to share with you," she said, her eyes twinkling with excitement. "It's for braised kale, potatoes, and mushrooms. It's a hearty and healthy dish that's perfect for summer."

I eagerly took the pen and paper and sat down at the kitchen table as Margaret began to walk me through the recipe. She explained how to prepare the kale by removing the tough stems and chopping it into bite-sized pieces. She then showed me how to sauté the mushrooms and garlic in olive oil until they were golden brown and fragrant.

Next, Margaret taught me how to boil the potatoes until they were tender, and then add them to the pan with the kale and mushrooms. She poured in some vegetable broth and let the mixture simmer until the kale was wilted and the flavors had melded together perfectly.

As we sat down to enjoy our meal, I couldn't believe how delicious it was. The kale was tender and flavorful, the potatoes were creamy and comforting, and the mushrooms added a rich, earthy depth to the dish. It was a perfect balance of flavors and textures, and I knew I had to add it to my repertoire of recipes.

Over the years, I made this dish countless times, tweaking and perfecting it until it became one of my signature recipes. I shared it with friends and family, who all raved about how delicious and satisfying it was. It became a staple at our family gatherings, a dish that everyone looked forward to and requested.

I often think back to that summer day when Margaret first introduced me to braised kale, potatoes, and mushrooms. It was a turning point in my culinary journey, a moment that sparked my love for cooking and experimenting with new flavors and ingredients. I am forever grateful to Margaret for sharing her recipe with me and inspiring me to create my own delicious dishes.

Now, as I stand in my own kitchen, surrounded by the aromas of garlic, mushrooms, and kale cooking on the stove, I can't help but smile and think of Margaret. Her spirit lives on in every dish I create, and I know that she would be proud of the cook I have become.

And so, I continue to share this recipe with others, passing on the tradition of braised kale, potatoes, and mushrooms to the next generation. It is a recipe that holds a special place in my heart, a reminder of the power of food to bring people together and create lasting memories.