4 Healthy Reasons to Eat Kale
- Nutrient-Dense Powerhouse – Kale is packed with vitamins A, C, and K, along with minerals like calcium and magnesium, which support immune function, bone health, and vision.
- Rich in Antioxidants – Contains powerful antioxidants like quercetin and beta-carotene, which help reduce inflammation and protect against chronic diseases.
- Supports Heart Health – The fiber and potassium in kale help regulate blood pressure, lower cholesterol levels, and promote cardiovascular health.
- Aids Digestion & Gut Health – With its high fiber content, kale supports digestion, promotes healthy gut bacteria, and helps keep you full longer.
Spicy Garlic Kale & Black Bean Stir-Fry with Chili-Lime Tempeh
A bold, nutrient-packed dish with protein, fiber, and a spicy kick!
Ingredients:
- 1 bunch kale, washed and chopped (remove tough stems)
- 1 cup black beans (cooked or canned, rinsed)
- 1 block (8 oz) tempeh, cut into cubes (or use tofu/chicken for variation)
- 1 tbsp olive oil
- 2 cloves garlic, minced
- 1 small onion, diced
- 1 jalapeño, thinly sliced (optional, for extra spice)
- 1 tbsp chipotle in adobo sauce, minced
- ½ tsp chili powder
- ½ tsp smoked paprika
- ½ tsp cumin
- ½ tsp red pepper flakes (adjust to heat preference)
- 1 tbsp low-sodium soy sauce or coconut aminos
- 1 tbsp lime juice
- ½ tsp honey or maple syrup (for balance)
- ¼ cup chopped cilantro, for garnish
- 1 tbsp pumpkin seeds (optional, for crunch)
Instructions:
- Marinate the Tempeh:
- In a bowl, mix soy sauce, lime juice, chipotle in adobo, honey/maple syrup, chili powder, smoked paprika, and cumin.
- Toss tempeh cubes in the marinade and let sit for at least 10 minutes.
- Cook the Tempeh:
- Heat ½ tbsp olive oil in a skillet over medium heat.
- Sauté tempeh for about 5 minutes, flipping occasionally until golden brown. Remove from skillet and set aside.
- Stir-Fry the Kale & Beans:
- In the same skillet, add the remaining ½ tbsp olive oil.
- Sauté onion, garlic, and jalapeño until fragrant (about 2 minutes).
- Add kale and black beans, stirring frequently.
- Toss in red pepper flakes and a splash of water if needed to soften the kale.
- Cook for about 3-4 minutes until kale is tender but still vibrant green.
- Combine & Serve:
- Return the tempeh to the skillet and toss everything together for 1-2 minutes.
- Finish with a sprinkle of cilantro, pumpkin seeds (if using), and an extra squeeze of lime.
Serving Ideas:
- Enjoy on its own as a protein-packed meal.
- Serve over brown rice, quinoa, or cauliflower rice for a heartier dish.
- Top with avocado slices for extra creaminess.
This dish is spicy, nutritious, and full of flavor—perfect for a Tex-Mex twist on kale! 🌶️🥬😋