• mollyhodgen

Stir Fried Kale with Tahini Coriander Dressing



This recipe is all about the dressing, the kale is really only a serving suggestion.


Tahini is blended sesame seed paste and the stuff used to give houmous its slightly bitter, earthy flavour. As well as being tasty, the sesame seeds used to make it are jam-packed with nutrients sometimes a little hard to come by on a strictly plant based diet, including calcium and iron.


Now having said this, weight for weight by eating the whole sesame seed (not the paste) you will be consuming a greater amount of both calcium and iron due to the preparation of the seed that takes place before blending. If we compare this in terms of calcium, a 28g serving of sesame seeds provides approximately 273mg (or 27% of the recommended 700mg for adults) whilst a 28g serving of tahini provides approximately 118mg (or 12% of the recommended 700mg for adults).


However, if we consider this in terms of how much we can physically eat (likely much more for tahini than seeds) and also digestibility (likely very low for teeny tiny whole sesame seeds) a bit of tahini makes a pretty good option for a plant-based calcium boost.


Serves 4


Vegetarian/Vegan


Dressing makes plenty but keeps well in the fridge for 5 or so days (leftovers very good drizzled on salad/avo toast/roast veggies).. If keeping the dressing in the fridge you may find it thickens slightly and requires a little more water to loosen before using.


For the dressing:


Thumb sized piece of ginger root (approximately 25g once peeled)

1 garlic clove

2 tbsp tahini (approximately 50g)

Juice of 1/2 lemon

1 tbsp soy sauce or tamari

Large handful of coriander leaves

50ml water


For the kale:


250g kale

200g beansprouts

1/2 tbsp soy sauce

1 tsp chilli flakes

1 tsp sesame oil

1 tbsp olive oil



METHOD


1. First make the dressing. Chop the peeled ginger and garlic into small pieces. Place half of each into a food processor (save the rest for the kale).


2. Place all of the other dressing ingredients into the food processor and blitz until smooth.


3. Prepare the kale. Wash and dry thoroughly before chopping into small pieces and removing the woody stalk.


4. Heat 1 tbsp olive oil in a large wok. Fry the remaining ginger and garlic along with the chilli flakes for 1-2 minutes until they become aromatic (be careful not to burn).


5. Add the beansprouts, kale and soy sauce to the pan and stir to coat everything. Continue to cook for 5 minutes until the kale has wilted slightly, stirring regularly to avoid burning.


6. Remove the wok from the heat and stir through the sesame oil. Serve the kale mixture on warm plates with the dressing drizzled liberally on top.



© 2018 by Molly Hodgen Nutrition

Tel. 07399 660601    info@mollyhodgen.com