Kale Mallung (Sri Lankan Kale and Coconut)

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
89%
Kale Mallung (Sri Lankan Kale and Coconut)
20 min.
4
82kcal

Suggestions


Discover the vibrant flavors of Sri Lanka with this delightful Kale Mallung, a dish that perfectly marries the earthiness of kale with the rich, nutty taste of coconut. This vegetarian and vegan-friendly recipe is not only gluten-free and dairy-free, but it also boasts an impressive health score of 89, making it a guilt-free addition to your meal rotation.

In just 20 minutes, you can whip up a nutritious side dish that serves four, with each serving containing only 82 calories. The combination of fresh ingredients, including spicy chile peppers and aromatic cumin, creates a tantalizing experience for your taste buds. The kale, a superfood packed with vitamins and minerals, is lightly sautéed to retain its bright green color and nutritional benefits, while the shredded coconut adds a delightful texture and flavor that elevates the dish.

Whether served hot or cold, Kale Mallung is versatile enough to complement a variety of main courses or stand alone as a refreshing salad. Perfect for a quick weeknight dinner or as a standout dish at your next gathering, this recipe is sure to impress your family and friends. Embrace the health benefits and deliciousness of this Sri Lankan classic, and enjoy a taste of the tropics right in your kitchen!

Ingredients

  •  pepper flakes hot seeded chopped
  • 0.5 cup coconut or fresh shredded
  • 0.3 teaspoon ground cumin 
  • 12 ounces kale thinly sliced
  • tablespoons juice of lime 
  • servings pepper black generous
  • medium onion red chopped
  • servings salt to taste

Equipment

  • frying pan

Directions

  1. Heat a large, deep, non-stick skillet.
  2. Add the onions and peppers, and cook, stirring often, until onions soften and turn pink.
  3. Add water by the tablespoon if needed to prevent sticking.
  4. Add the kale and a splash (about 1/4 cup) of water, along with the cumin and pepper. Cover and cook, stirring every minute or so, until kale is wilted but still bright green, about 4 to 5 minutes.
  5. Add the coconut and 1 tablespoon lime juice and leave on the heat just long enough to heat through. Check the seasoning and add more lime juice if needed and salt to taste.
  6. Serve hot or cold.

Nutrition Facts

Calories82kcal
Protein14.5%
Fat45.68%
Carbs39.82%

Properties

Glycemic Index
37.75
Glycemic Load
1.1
Inflammation Score
-10
Nutrition Score
21.731739127118%

Flavonoids

Eriodictyol
0.08mg
Hesperetin
0.34mg
Naringenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
21.45mg
Kaempferol
39.98mg
Myricetin
0.01mg
Quercetin
24.81mg

Nutrients percent of daily need

Calories:82.32kcal
4.12%
Fat:4.73g
7.27%
Saturated Fat:3.14g
19.63%
Carbohydrates:9.27g
3.09%
Net Carbohydrates:4.2g
1.53%
Sugar:3.13g
3.48%
Cholesterol:0mg
0%
Sodium:243.28mg
10.58%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:3.38g
6.76%
Vitamin K:333.59µg
317.7%
Vitamin A:8608.01IU
172.16%
Vitamin C:99.1mg
120.12%
Manganese:0.79mg
39.25%
Calcium:227.58mg
22.76%
Fiber:5.08g
20.31%
Vitamin B2:0.32mg
18.55%
Folate:63.55µg
15.89%
Potassium:415.94mg
11.88%
Vitamin B6:0.22mg
11.13%
Iron:1.88mg
10.42%
Magnesium:37.54mg
9.38%
Vitamin B1:0.13mg
8.35%
Phosphorus:72.2mg
7.22%
Vitamin B3:1.24mg
6.21%
Copper:0.12mg
5.87%
Vitamin E:0.68mg
4.55%
Zinc:0.53mg
3.52%
Selenium:1.98µg
2.84%
Vitamin B5:0.17mg
1.7%