By Dr Joe
After a hectic week of trials and tribulations and it’s a friday evening, you need a little change in gear. Take the foot off the accelerator about two notches or so.
If you want to be kind to yourself, then a hot Green Peas and Couscous With Kale Sauce is just an offering that is destined to soothe your aching muscles whilst watching some trash TV.
This Kale recipe will come to your rescue. You cannot just have kale veggie only.
So, how about we add some grains and some green peas and have some calories to complement the phytonutrients that the kale is definitely going to supply. Not a bad idea, is it?
Now, a word of warning. Kale as a vegetable is, shall we say, a little spongy to chew. If you feel the sponginess of the kale veggie is going to be an issue, you can skip on this green peas and couscous with kale sauce recipe.
But if the nutritional density of kale is your attraction, then this recipe will surely bring your health back on track.
Chewing your kale thoroughly prepares the ground for the digestive enzymes to work on the kale enabling the release of a volley of nutrients. Now that should make your chewing exercise worthwhile.
So, what do we need to prepare this Green Peas and Couscous With Kale Sauce?
Ingredients needed:
Couscous X Half a cup
Green Peas (frozen) X 1 cup
Mushrooms X 300 g
Tomatoes X 6
Kale X 120 g
Red Onion
Cinnamon
Turmeric
Cumin
White Pepper
Paprika hot
Salt
Rapeseed oil
Nutritional information of Kale per 100 g
| Calories | 29 kcal |
| Total fat | 1.1 g |
| Monounsaturated fat | 0.1 g |
| Saturated fat | 0.2 g |
| Polyunsaturated fat | 0.3 g |
| Total Carbohydrate | 4.0 g |
| Sugars | 0.9 g |
| Fibre | 2.9 g |
| Cholesterol | 0.0 g |
| Protein | 2.4 g |
| Sodium | 38 mg |
| Potassium | 491 mg |
| Folic acid | 86 mcg |
| Vitamin C | 71 mg |
Kale will also furnish you with Vitamin A, Vitamin B6, Iron, Magnesium as well as Calcium
Nutritional information for Couscous per 100 g
| Calories | 112 kcal |
| Total fat | 0.2 g |
| Saturated fat | 0.0 g |
| Monounsaturated fat | 0.0 g |
| Polyunsaturated fat | 0.1 g |
| Cholesterol | 0.0 g |
| Total Carbohydrate | 24 g |
| Sugars | 0.4 g |
| Fibre | 1.4 g |
| Total Protein | 3.9 g |
| Sodium | 6 mg |
| Potassium | 54 mg |
Couscous also furnishes your body with Vitamin B6, Iron and Magnesium.
How to make the Green Peas and Couscous With Kale Sauce
>> Defrost your peas by running hot water over them on a strainer bowl.
>> Then add your couscous to salted water or better still use a vegetable broth or any other broth that tickles your fancy. The broth will give the couscous a flavour to die for. Use a ratio of 2:1 of water to couscous. You may add some more water if you judge the amount of water needed wrong. Cook for about 5 minutes or so. I usually stir the couscous every now and again to get it to fluff up.
>> Once the broth or water is beginning to dry out on the couscous, it’s time to add your green peas to the couscous and stir them together.
>> Slice up your onions, mushrooms (closed cup type) and tomatoes.
>> Add 3 tablespoonful of rapeseed oil into Wok (skillet). Heat up the oil gently and add the red onions.
>> Allow the onons to get just slightly tender stirring intermittently.
>> Add the mushrooms to the oil and stir intermittently for about 4 minutes.
>> Now add the sliced tomatoes and stir as usual. Allow to stir fry for about 2 minutes.
>> Now add the seasoning – cumin, hot paprika, turmeric, white pepper and cinnamon along with salt to taste.
>> Stir the seasoning into the mixed vegetables.
>> Now add your kale and stir together. Allow to simmer for about 3 – 4 minutes, stirring intermittently.
Turn off the heat and serve your green peas and couscous with kale sauce in a bowl…and enjoy!
When I tested this recipe 1 hour after eating for blood sugar temperament, I got a blood glucose reading of 6.7 mmol/l (120.6 mg/dl). Acceptable blood sugar.
Dr. Joe