U.S. flag

An official website of the United States government

Kale with Nuts and Raisins

Kale with Nuts and Raisins

70 Ratings
70 Ratings
Recipe Image
Kale with Nuts and Raisins
Makes: 5 Servings
Total Cost: $$$$

Nuts and raisins add protein and fiber to this bright green dish.

Ingredients

  • 1/4 cup nuts, chopped
  • 2 tablespoons vegetable oil
  • 2 cloves garlic, chopped
  • 1 cup kale, stems removed and chopped (1 bunch)
  • 1/2 cup raisins
  • salt (optional, to taste)

Directions

1. Heat oven to 350°F.
2. On a baking sheet, toast nuts for 5 minutes.
3. Heat oil in frying pan on medium heat.
4. Add garlic and kale to frying pan and cook for 4 minutes.
5. Add raisins and nuts and cook for 1 minute more.
6. Add salt to taste (optional)

Notes

Walnuts used for costing and nutrition analysis.

Learn more about:

Source:

Eat Smart. Be Fit.
University of Maryland Extension

Nutrition Information

Serving Size: 1/5 of recipe (96g)
Nutrients Amount
Total Calories 160
Total Fat 10 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 46 mg
Carbohydrates 18 g
Dietary Fiber 2 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 4 g
Vitamin D 0 mcg
Calcium 94 mg
Iron 1 mg
Potassium 422 mg
N/A - data is not available
Nutrients Amount
Total Calories 160
Total Fat 10 g
Saturated Fat 1 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0.4 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 0 mg
Cholesterol 0 mg
Carbohydrates 18 g
Dietary Fiber 2 g
Total Sugars 9 g
Added Sugars included 0 g
Protein 4 g
Minerals
Calcium 94 mg
Potassium 422 mg
Sodium 46 mg
Copper 940 mcg
Iron 1 mg
Magnesium 45 mg
Phosphorus 95 mg
Selenium 1 mcg
Zinc 1 mg
Vitamins
Vitamin A 268 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0 mcg
Vitamin C 65 mg
Vitamin D 0 mcg
Vitamin E 2 mg
Vitamin K 385 mcg
Folate 21 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.1 mg
Niacin 1 mg
Choline 6 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

Fruits 1/4 cups
Vegetables 1/2 cups
Protein Foods 1/2 ounces

Write a review

I Tried Dried Cranberries with this salad instead of the raisins it made it even better.
12/03/15
I Tried Dried Cranberries with this salad instead of the raisins it made it even better.
12/03/15
Image
Shop Simple home screen on a phone

Shop Simple with MyPlate

Find savings in your area and discover new ways to prepare budget-friendly foods.

Learn more

Image
Alexa Speakers and Devices

MyPlate on Alexa

Get MyPlate nutrition tips on Amazon Alexa devices or the free Alexa app.

Learn more

Image
Start Simple app on phone and watch

Start Simple with MyPlate App

Build healthy eating habits one goal at a time! Download the Start Simple with MyPlate app today.

Learn more

Image
DGA logo

MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025