Broccoli and Kale Stir Fry

Kale – The King of Vegetables Broccoli has enjoyed huge wraps for its nutritional value and because it contains a cancer-fighting compound called sulforapane. Kale’s sulfuropane levels are similar to broccoli and in addition kale has six times more vitamin A, seven times more vitamin K, 150% more calcium, seven times more beta-carotene and eleven times more lutein than broccoli. Kale is also an excellent source of vitamin C, B1, B2, B6 and E. It contains copper, and iron. The combination of vitamins, minerals and phyto-nutrients makes kale a health superstar.

Ingredients

100g curly kale (or cabbage,
or spinach)
200g broccoli or calabrese (full
heads or sprouting)
150g mushrooms
2 cloves garlic
200g firm tofu (optional)
1 tablespoon vegetable oil
3 tablespoons tamari or soy sauce
1 teaspoon barley miso paste (optional)
1 tablespoon sesame seeds

Method

Wash the kale and the broccoli. Dry well.
Slice the kale roughly and chop the broccoli into medium-sized chunks.
Peel & crush the garlic. Wipe any mud off the mushroom and chop it roughly.
Heat the oil in a wok until hot. Add the garlic and the mushrooms.
Stir well and cook for 5 minutes, until the mushrooms are lightly browned and their juice has evaporated.
Chop the tofu into cubes (if using). Add to the pan and cook on a high heat for 3 minutes, stirring regularly, until it starts to brown.
Add the broccoli. Stir and cover for 3 minutes.
Add the kale. Cover for 2 minutes, until it starts to wilt.
Remove the wok from the heat.
Mix the sesame seeds with the tamari (or soy sauce) and miso paste, if using. Add to the pan. Mix well.
Serve immediately.

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