Kale nicoise with kale pesto

Why our eyes need kale

Lutein and zeaxanthin are plant pigments found in high concentrations in the macula,the part of the eye responsible for central vision. Because the human body cannot produce these nutrients on its own, they must be obtained through food.

Kale is a nutritional powerhouse and an excellent source of lutein—a vital antioxidant that plays a key role in maintaining eye health. Including kale in your diet is a simple and effective way to help protect your eyes from oxidative stress and support long-term eye health.

These kale recipes can easily be made vegan by leaving out the eggs and replacing them with a protein such as marinated tofu, and using a vegan cheese for the pesto.

Kale nicoise

Prep: 10 mins
Cook: 8 mins
Serves: 4

Ingredients:

• 200g kale, chopped
• 200g green beans, trimmed
• 3 medium eggs
• 200g marinated roasted peppers, sliced
• 410g can cannellini beans, drained and rinsed
• 2 tbsp French dressing 50g pitted black olives

Method:

1. Cook the kale in boiling water for 5 minutes, adding the beans for the last 2-3 minutes. Drain.
2. Meanwhile, soft boil the eggs for 5 minutes and cool under cold water.
3. Fry the peppers with the oil with the kale and green beans for 1-2 minutes.
4. Cool slightly before stirring in the cannellini beans and dressing.
5. Serve topped with quartered eggs and olives.

Method:

1. Toast the pine nuts in a dry pan for a few minutes, stirring occasionally, until golden brown.
2. Put kale, pine nuts, garlic and salt in a food processor and blend until kale is finely chopped.
3. Add cheese, and mix well. Do not over-blend or puree - the mixture should be chunky.
4. Add olive oil in a drizzle, and continue to pulse until the pesto reaches the desired consistency.
5. Use in pasta or lasagne recipes, or just as you would basil pesto.