Kale Recipe Ideas
13 Easy Ways to Cook & Eat Kale

Got a bunch of kale and not sure what to do with it? Here are my favorite easy kale recipe ideas, from simple sautéed kale with garlic and lemon to kale salads, kale chips, soups, pasta and bowls. Plus how to choose, prep and store kale, and my Addictive Lemony Kale recipe – my favorite way to eat it.

Kale is one of my all time favorite vegetables. It also happens to be one of the most nutrient dense foods on the planet. The idea for this post came from one of my students, the lovely Katie Lee, who suggested a series of posts on different ways to prepare different vegetables. Such a great idea!

So today, my friend, it’s all about kale!

What’s So Great About Kale?

Kale is one of the most nutrient dense vegetables around. Apart from the obvious vitamins (A, C, B6, E and K) and minerals (manganese, calcium, potassium, iron), it has a relatively high level of protein (for a vegetable) and plenty of fiber.

And did I mention it’s delicious?

How to Choose Kale

There are hundreds of varieties of kale. The most common are curly kale and the darker colored Tuscan kale (also known as cavolo nero, lacinato kale or dinosaur kale).

It’s mostly sold in bunches or as loose leaves of baby kale. You’re looking for vibrant green leaves with no signs of wilting. Smaller leaves tend to have a milder (less bitter) flavor, so if you’re trying to turn a fussy eater into a kale-lover, it’s best to stick to baby kale.

How to Prep Kale

• Wash it well – kale leaves can hide dirt and grit, so give them a good rinse in a sink of cold water.
• Stems or no stems? – the stems on curly kale can be tough, so strip the leaves off if you like. But for cooked kale I don’t usually bother. Just slice the stems finely and they’ll soften as they cook.
• Slice into ribbons – roll up a few leaves and slice crosswise. Finer for salads, wider for cooking.
• For raw kale, massage it – rub the leaves with a little olive oil, lemon juice and sea salt for a minute or two. It softens the leaves and takes away the bitterness.

How to Make Kale Taste Good

The secret to delicious kale is balancing its slight bitterness. My favorite flavor boosters are:

• Fat – butter, olive oil, bacon or chorizo
• Acid – lemon juice or a splash of vinegar
• Salt – sea salt, Parmesan cheese or anchovies
• Aromatics and spice – garlic, onions, red pepper flakes or a pinch of smoked paprika
• Crunch – toasted almonds, walnuts or pine nuts

13 Easy Kale Recipe Ideas

1. Raw in a Salad

One of my favorites. Just finely slice, massage and toss in your favorite salad dressing. Try my Big Bistro Kale Salad, Lime & Tahini Kale Salad or this green chickpea salad.

2. Sautéed with Garlic and Lemon

My absolute favorite way to cook kale. See my Addictive Lemony Kale recipe below. Or try my Rosemary & Garlic Kale.

3. Kale Chips

Perfect for when you feel like a healthier salty snack than potato chips. Toss kale leaves in a little oil and sea salt and bake on a tray in a medium oven for about 10 minutes or until crisp. Also good with Parmesan grated over. They’re delicious with my Baked Fish + Kale Chips.

4. In Soup

The Tuscans have a famous soup called ribollita, which is basically minestrone with some stale bread and kale wilted through it. I love how the kale adds its beautiful dark green color. It’s also great with white beans and sausage, and I often use kale in my refrigerator soup.

5. In Curry

Wilt kale into your favorite curry, especially one made with coconut milk. Or use it instead of the spinach leaves in this lamb saag.

6. With Pasta

Kale is lovely tossed through pasta with olive oil, garlic, red pepper flakes and Parmesan. Or try my Kale ‘Carbonara’ where the kale replaces the pasta altogether!

7. In Bowls

Kale makes a brilliant base for a hearty bowl with rice, quinoa, lentils, roast sweet potato or tofu. Try my Kale & Goat Cheese Bowls, Bloody Delicious Kale Bowls or Crisp Kale with Quinoa & Ricotta.

8. With Eggs

Something I have at least once a week. Just serve the kale leaves whole if small, or sliced, with my simple foolproof poached eggs. Or bake it into a Walnut, Kale & Goat Cheese Frittata.

9. Kale Gratin

For a comforting side dish, bake kale with cream and cheese until bubbling and golden. Here’s my Killer Kale Gratin.

10. In a Stir-Fry

Like this ground beef with kale. Kale is also great in stir-fries with oyster sauce as a substitute for Chinese broccoli or bok choy.

11. With Chorizo or Sausage

Another all time favorite dinner around here. Fry chorizo, sausage or bacon in a large skillet, then wilt the kale in the flavorful fat.

12. As a Pizza Topping

A favorite in our house is this kale and onion pizza.

13. With Tahini

Kale and tahini are a match made in heaven. Try my Salted Kale with Green Tahini.

Is Kale Healthier Raw or Cooked?

Both are good for you! Raw kale keeps more of its vitamin C, while cooking makes it easier to digest and to eat a bigger portion. I like to enjoy a mix of both.

How to Store Kale

Fresh kale will last for 1-2 weeks in the fridge wrapped in a plastic bag or in an airtight container. If the leaves turn yellow, slimy or smell unpleasant, it’s time to throw it out.

To get ahead, rinse the kale and slice it into ribbons. Cook over a medium heat with a little oil or butter in a large covered pan, stirring every few minutes, for about 5 minutes. Keep the cooked kale refrigerated in a container for 1-2 weeks.

Can You Freeze Kale?

Yes! Wash, dry and slice the kale, then freeze it in bags. It will be soft when thawed, so it’s best used in cooked dishes like soups, curries and stir-fries rather than salads. Blanching it in boiling water for a minute or two first helps it keep its color and flavor for longer.

How to Grow Kale

A bonus section for garden lovers. I’ve had heaps of luck growing kale. Just plant the seeds directly in the ground in fall (autumn) and it will grow right through the winter. It will withstand severe frosts and actually tastes sweeter after the first frost.

___________

Addictive Lemony Kale

Inspired by one of my favorite YouTube cooking shows, Bondi Harvest.

This is the type of thing I love to make when it’s just me for dinner. If I’m not super hungry, I’ll just have a heaping bowl of the kale on its own, because (IMHO) you can never have too much kale. But if I’m ravenous, I’ll add some protein in the form of a poached egg or some cheese.

Print

Addictive Lemony Kale

Garlicky sautéed kale wilted in butter and finished with plenty of lemon juice. A delicious side dish, or a meal on its own topped with ricotta. Ready in 10 minutes.

Prep Time 5 minutes

Cook Time 5 minutes

Total Time 10 minutes

Servings 2

Ingredients

• 1 large hunk of butter about 2 tablespoons
• 1 bunch kale
• 1 clove garlic finely chopped or crushed, optional
• 3-4 tablespoons lemon juice
• 1-2 handfuls ricotta optional

Instructions

1. Heat butter on a medium heat in a large saucepan or skillet.
2. Wash kale. Don’t dry it, as the water will help it steam. Cut into ribbons about 2cm (1in) wide or finer, across the stem.
3. Add kale and garlic to the pot. Cover and cook, stirring every few minutes, until the kale has wilted down. This will take about 5 minutes.
4. Remove from the heat and stir in lemon juice. Season with salt and pepper and serve with ricotta on top, if using.

Recipe Notes

dairy-free / paleo - use olive or coconut oil instead of the butter. Serve the kale on its own or replace the cheese with a poached egg or some cooked chicken.

vegan - use olive or coconut oil instead of the butter and replace the cheese with a big handful of roasted nuts or chunks of avocado.

no kale? - this works with pretty much any greens, such as spinach, chard, collard greens or beet greens.

different cheese - try goat cheese, Parmesan, blue cheese, cottage cheese, cheddar or pan-fried halloumi.

More Kale Inspiration

• The Best Simple Kale Substitutes
• Collard Greens Substitutes
• The Ultimate Guide to Vegetable Substitutes

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Jules from Stonesoup xx
(Your favourite Australian Food Scientist)
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ABOUT THE AUTHOR

I’m Jules Clancy, an Australian Food Scientist and certified Health Coach. Stonesoup (est 2005) helps you lose weight without counting or depriving yourself. So you feel good in your clothes.

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