How to cook kale + 5 tasty ways to serve kale

Kale is a versatile vegetable. There are two main types: curly and flat. Kale has many health benefits. It may support the body’s immune system due to its vitamin E content and beta-carotene. Kale can be eaten raw in salads or cooked and served as a side with a steak casserole. Follow this recipe video to show you how to prepare kale.

Types of Kale

The most common variety is curly kale. The vivid green foliage resembles puffy ruffles. The flavour is spicy and strong. The wrinkly, narrow, green leaves of dinosaur or Tuscan kale resemble the skin of a dinosaur. The solid stem to which the leaves are fastened needs to be cut off.

Redbor kale is a type of kale with ruffled leaves that are deep crimson to purple in colour. Russian kale is more difficult to find and has flat, fringed leaves that come in a variety of colours, including red, green, and purple. It tastes more spicy and sweet. 

Why is kale good for you?

Due to its high content of calcium, potassium, copper, manganese, and the vitamins A, K, B6, and C, kale is a nutritional powerhouse. About 33 calories and 7 grams of carbohydrates are found in one cup of raw kale. This makes it an extremely healthy vegetable for people with diabetes and for those who are trying to lose weight.

How to cook kale

There may be different types of kale, but they can be cooked using the same methods. Kale can be boiled, roasted, steamed, blanched, sautéed and braised. One particular kale; Tuscan kale, is milder and more tender. How to cook Tuscan kale?  It can be pan fried. To know how to cook kale in pan you must first follow these instructions:

1. Heat oil in skillet on high heat.
2. Add minced garlic for flavour.
3. Throw in the chopped kale.
4. Stir and season until it wilts.
5. Remove kale and serve.

The same method can be used for how to cook kale in stir fry. Just add other vegetables, soy sauce, and sesame oil. 

Let’s show you 5 ways to serve kale:

1. A warming bowl of soup

Soup is a great way to learn how to cook kale. Boil water. Then add the kale with your favourite seasonings till it becomes soft with a mild flavour. Try the soup with homemade French bread or with this chicken sandwich.

2. Crispy kale chips 

Here are our tips on how to cook kale chips. Kale chips can be made in the oven or an air fryer. It only takes 5 minutes. It is very easy. Not sure how to cook kale in air fryer?  Simply remove the kale ribs and cut it into 1 inch pieces. Season with salt so the true flavours of the kale come through. Then cook in the air fryer. For a protein boost try kale dipped in hummus. 

3. Quick sautéed kale

Sautéing is a good technique for how to cook kale healthy. When kale is fried quickly in a little oil or butter, it makes a delicious side dish for steak. Transform it into a meal when served with pasta or make your own pizza dough and crown your fresh pizza with kale. For a spicy kick, add chilli flakes or cumin.

4. Tender braised kale

Braised kale can be cooked in a pot or in the microwave. For a quick and light meal, the microwave makes it easy to cook kale to your liking. But how to cook kale in microwave? Simply add water to finely chopped kale, spice it up, and microwave until it's done. The braising method tenderises the kale and it absorbs the surrounding flavours. Try cooking kale with strong ingredients such as bacon, lemon, or garlic, like in this easy skillet kale recipe.

5. Healthy kale smoothie

For a helping of fibre, fruit, and vitamin C, green smoothies are full of nutritional benefits. Make your smoothie with sweet fruits like bananas and mangoes to counteract the sharp taste of raw kale. A handful of kale in your regular smoothie adds vitamin A, which is good for your eyes, and vitamin K for bone building. 

How to store cooked kale

Although it's not difficult, storing cooked kale is a little bit different. Just carry out these easy steps.

• The kale should be allowed to cool to room temperature.
• Put the kale in an airtight container or a storage bag that can be sealed. For about five days, keep it in the refrigerator.
• Eat the kale cold, reheat it on the stove, or microwave it in 10-second intervals. 

For more kale goodness, try these kale recipes

• Soft polenta with roast squash, kale & hazelnuts
• Cauliflower Kale Frittata
• Chicken broth with kale, quinoa and preserved lemon
• Slow-cooker lamb with kale and pomegranate
• Lemon-Garlic Kale Salad