5 Delicious Kale Recipes You Have to Try

Why Kale Should Be Your New Go-To Green

Kale has garnered attention over the years as a superfood, and for good reason. This nutrient-packed leafy green is not just a trend; it’s here to stay, offering a plethora of health benefits. From aiding in weight management to providing a rich source of antioxidants, kale is the culinary chameleon of the vegetable world. Here are five delicious kale recipes to integrate this powerhouse into your diet:

1. Kale and Quinoa Salad

A perfect dish for those seeking both health and flavor. Here’s how to make it:

• 3 cups of finely chopped kale
• 1 cup quinoa, cooked as per package instructions
• ¹⁄₂ cup dried cranberries or cherries
• ¹⁄₄ cup slivered almonds or pine nuts
• 1 lemon, juiced
• 3 tablespoons olive oil
• 1 tablespoon apple cider vinegar
• 1 tablespoon honey or maple syrup
• Salt and pepper to taste

Instructions:

1. Start by massaging the kale leaves with a bit of lemon juice and olive oil to soften them.
2. In a large bowl, combine the massaged kale, cooked quinoa, cranberries, and nuts.
3. For the dressing, whisk together the remaining lemon juice, olive oil, vinegar, sweetener, and seasonings. Pour over the salad and toss well.

🍃 Note: Massaging the kale helps to reduce its bitterness and soften the leaves, making it easier to digest.

2. Creamy Kale Soup

This creamy soup is perfect for colder months or when you need a comforting hug in a bowl:

• 2 tablespoons olive oil
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 large potato, peeled and diced
• 1 bunch of kale, chopped
• 4 cups vegetable or chicken broth
• 1 cup heavy cream or coconut milk
• Salt, pepper, and nutmeg to taste

Instructions:

1. In a large pot, sauté onions and garlic in olive oil until translucent.
2. Add potatoes and broth, bring to a boil, then simmer until potatoes are tender.
3. Add kale and cook for about 10 minutes until the kale is wilted.
4. Puree the soup with an immersion blender, stir in the cream or milk, and season with spices. Warm through but do not boil.

3. Kale and White Bean Stew

For a hearty, satisfying meal that's easy to make:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 can cannellini beans, rinsed and drained
• 1 large bunch of kale, chopped
• 4 cups vegetable or chicken broth
• 1 teaspoon dried thyme
• 2 tablespoons tomato paste
• Salt and pepper to taste
• Freshly grated Parmesan (optional)

Instructions:

1. Heat oil in a pot and sauté onions until golden.
2. Add garlic, beans, broth, kale, thyme, and tomato paste. Cook until kale is tender.
3. Adjust seasoning with salt and pepper. Serve hot with a sprinkle of Parmesan if desired.

4. Kale Chips

A healthy, crunchy snack that's simple to prepare:

• 1 bunch of kale, stemmed and torn into bite-sized pieces
• 2 tablespoons olive oil
• Salt to taste
• Optional: nutritional yeast, paprika, or garlic powder

Instructions:

1. Preheat your oven to 300°F (150°C).
2. Toss kale with oil and seasoning. Spread out in a single layer on baking sheets.
3. Bake for about 20 minutes or until crispy.

🍏 Note: Kale chips are extremely delicate; they might continue to crisp up as they cool.

5. Kale Pesto

A fresh take on traditional pesto, this kale version adds nutrition and a different flavor profile:

• 3 cups of kale leaves, stripped from stems
• ¹⁄₂ cup pine nuts or walnuts
• 2 cloves garlic
• ¹⁄₂ cup grated Parmesan cheese
• ¹⁄₂ cup olive oil
• Salt and pepper to taste

Instructions:

1. Blanch kale leaves briefly and shock in ice water. Pat dry.
2. In a food processor, blend kale with nuts and garlic until fine. Add cheese, and slowly drizzle in olive oil until smooth.
3. Season with salt and pepper, adjust to your taste.

In summary, kale is not just an excellent addition to any diet due to its numerous health benefits; it’s also incredibly versatile in the kitchen. Whether you’re looking to boost your nutrient intake or just explore new flavors, these recipes provide a delightful way to incorporate kale into your meals. From salads to soups and snacks, there’s a kale dish for every occasion, proving that this green can indeed become a staple in your kitchen.

How do you store kale?

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Store kale in the refrigerator’s crisper drawer in a plastic bag or wrapped in a damp cloth. It can last up to 5 days. Keep it away from fruits that emit ethylene gas to prevent premature spoiling.

Is kale safe to eat raw?

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Yes, kale is perfectly safe to eat raw and can be particularly beneficial in its raw form due to the preservation of its nutrients. However, some might find its texture and flavor too strong, so massage it with oil or dressing to soften it.

Can I freeze kale?

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Yes, kale can be frozen. Blanch it first to preserve its color, texture, and nutrient content, then spread on a baking sheet to freeze before transferring to freezer bags or containers. It will keep for up to 6 months.