Seasoned with soy sauce, fennel, anise and coriander – this is how the classic Westphalian combination of kale and pear gets a hearty, meatless twist. “When kale is fried, it gets a nicer green than when it is braised,” reveals Professor Dr. Guido Ritter. The scientific director of the Food Lab at Münster University of Applied Sciences developed the recipe for test.
Ingredients for four servings:
- 750 g fresh kale, not pre-cut (alternatively frozen kale, which does not have such a nice leaf structure)
- 4 tbsp rapeseed oil
- 1 1/2 teaspoons fennel seeds (alternatively 2 teaspoons wild fennel seeds and 1 teaspoon normal fennel seeds)
- 1 TL Coriander
- 1 TL Anissamen
- 4 pears (for example Gute Luise or Gellert’s butter pear)
- 6 tbsp soy sauce salt
Nährwerte pro Portion:
- Energy: 1136 kJ / 270 kcal,
- Protein: 9 g,
- Fat: 12 g,
- Carbohydrates: 28 g,
- Salt: 2 g.
Clean the cabbage. Pluck or cut the leaves from the stems. Wash carefully, then spin dry. Discard coarse stems and cut thin stems very small. Finely cut all leaves.
Roast meat. Heat the rapeseed oil in a wok or large pan. Scatter in the fennel seeds, toast them briefly, then add the finely chopped kale stalks and fry vigorously. Remove with a slotted spoon, set aside. In the same oil, fry the crushed kale leaves with the spices for 10 to 15 minutes, stirring constantly. If the pan is not that big, it is better to fry the cabbage in two servings. It should still have a certain pleasant bite at the end.
Cut the pears. In the meantime, wash the pears and cut them in half. Remove the flower base, core and stem. Cut the pears with the skin into not too small pieces. Drizzle with a little soy sauce and add to the almost completely cooked kale, mix carefully and let cook for a few minutes. To taste.
Serve. Fried potatoes or boiled chinoa go particularly well with this dish.
Tip from the test kitchen
Reheat, but not for too long. Heat activates the carotenoids in kale. The dyes support the immune system and eyes, for example. The cabbage shouldn’t stew for hours, it would lose a lot of vitamin C.
Increase digestibility. Anise and fennel make the many dietary fibers and sulfur compounds compatible even for sensitive stomachs.