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Pasta with Kale and Tomatoes

DelectablePlanet's picture
This is a delicious pasta dish full of calcium, lycopene and whole grains.
  Vegetable broth/Water 1⁄4 Cup (4 tbs)
  Onion 1 , diced
  Chopped kale 5 Cup (80 tbs)
  Canned chopped fire roasted tomatoes/3 cups chopped fresh tomatoes plus 1/2 cup water / vegetable broth 29 Ounce, undrained
  Kalamata olives 1⁄2 Cup (8 tbs), sliced
  Chopped parsley 1 Tablespoon
  Whole wheat penne 8 Ounce, cooked
  Rice/Soy based parmesan cheese, nutrition yeast flakes 1⁄4 Cup (4 tbs)

Add the onion and cook and stir over medium heat for 2-3 minutes. Add vegetable broth for additional flavor. Add the kale and the tomatoes with their liquid. Bring to a boil, lower the heat, cover, and simmer for 20 minutes. Stir in the olives and parsley. Then add to your bowl of cooked penne and mix well.
Sprinkle the top with the optional rice or soy based Parmesan cheese and serve immediately.
Stored in a covered container in the refrigerator, leftover Penne with Kale, Tomatoes, and Olives will keep for up to 3 days.

Recipe Summary

Difficulty Level: 
Main Dish
Vegetarian, Low Cholesterol
An Italian-style penne sounds great doesn’t it? How about a really simple recipe that is dairy free and low cal?? This dish is simply flavored with a little parsley and olives. Besides this, the recipe also calls for Kale which is known to be a great cancer fighting vegetable. Listen closely for some more nutritional information on this dish.

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 2016 Calories from Fat 380

% Daily Value*

Total Fat 44 g68%

Saturated Fat 1.3 g6.3%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 3211.8 mg133.8%

Total Carbohydrates 373 g124.3%

Dietary Fiber 53.8 g215.2%

Sugars 46 g

Protein 83 g165.7%

Vitamin A 3775.7% Vitamin C 2659.9%

Calcium 180.5% Iron 144.4%

*Based on a 2000 Calorie diet

Pasta With Kale And Tomatoes Recipe Video