Kale Colcannon

Vegetarian
Gluten Free
Health score
18%
Kale Colcannon
45 min.
4
289kcal
19.83%sweetness
100%saltiness
9.91%sourness
10.76%bitterness
23.69%savoriness
76.86%fattiness
0%spiciness

Suggestions

This recipe for Kale Colcannon is a delicious and healthy twist on the traditional Irish dish. Colcannon is typically made with potatoes, butter, and milk, but this version adds in nutritious kale for a boost of flavor and color. The result is a creamy, flavorful side dish that's perfect for any occasion.

The recipe is simple to make and can be on the table in under an hour. It's a great way to get your daily dose of vegetables, as kale is packed with essential nutrients like vitamins K, C, and A. Not to mention, this dish is vegetarian and gluten-free, making it a perfect option for those with dietary restrictions.

The addition of kale gives this dish a beautiful green hue and a slightly earthy flavor that pairs perfectly with the creamy potatoes. The onions add a subtle sweetness, while the butter and milk make the dish rich and indulgent. Serve this Kale Colcannon as a side at your next dinner party, and your guests will be impressed by both the taste and the health benefits!

Ingredients

  • 0.3 cup butter 
  • ounces kale frozen dry cooked
  • tablespoons milk 
  • 0.3 cup onion chopped
  • 0.1 teaspoon pepper 
  • medium potatoes peeled quartered
  • teaspoon salt 

Equipment

  • bowl
  • pot
  • potato ricer

Directions

  1. Cook potatoes in a pot of boiling water until tender; drain, reserving water.
  2. Place potatoes in a large bowl and mash potatoes with a hand masher or put through a ricer.
  3. Add 2 tablespoons butter, milk, salt and pepper to potatoes and gently mix until combined.
  4. Add chopped kale to the reserved potato water. Cook 6-8 minutes or until tender.
  5. Drain well and chop.Meanwhile, saut chopped onions in 2 tablespoons butter on medium-high until slightly brown.
  6. Add to potato mixture and combine.
  7. Serve hot.

Nutrition Facts

Calories289kcal
Protein7.97%
Fat38.01%
Carbs54.02%

Properties

Glycemic Index
65.69
Glycemic Load
27.69
Inflammation Score
-10
Nutrition Score
23.34347826087%

Flavonoids

Isorhamnetin
8.86mg
Kaempferol
18.35mg
Quercetin
11.52mg

Taste

Sweetness:
19.83%
Saltiness:
100%
Sourness:
9.91%
Bitterness:
10.76%
Savoriness:
23.69%
Fattiness:
76.86%
Spiciness:
0%

Nutrients percent of daily need

Calories:289.04kcal
14.45%
Fat:12.6g
19.38%
Saturated Fat:7.63g
47.66%
Carbohydrates:40.29g
13.43%
Net Carbohydrates:33.96g
12.35%
Sugar:2.92g
3.24%
Cholesterol:31.85mg
10.62%
Sodium:708.84mg
30.82%
Protein:5.94g
11.89%
Vitamin K:143.42µg
136.59%
Vitamin C:75.8mg
91.88%
Vitamin A:3917.72IU
78.35%
Vitamin B6:0.7mg
35%
Potassium:1055.88mg
30.17%
Manganese:0.58mg
29.11%
Fiber:6.32g
25.3%
Phosphorus:158.67mg
15.87%
Magnesium:63.44mg
15.86%
Vitamin B1:0.22mg
14.81%
Folate:58.39µg
14.6%
Calcium:135.75mg
13.57%
Vitamin B3:2.69mg
13.47%
Copper:0.25mg
12.71%
Vitamin B2:0.21mg
12.61%
Iron:2.26mg
12.57%
Vitamin B5:0.73mg
7.33%
Zinc:0.83mg
5.56%
Vitamin E:0.59mg
3.95%
Selenium:1.37µg
1.95%
Vitamin B12:0.08µg
1.41%
Source:Foodista