How to Cook Kale in Five Delicious Ways

Kale is a healthy and nutritious vegetable that has become increasingly popular in recent years. It is a great source of vitamins A, C, and K, as well as fiber, calcium, and iron. Plus, it can be used in a variety of dishes and cooking methods. Here are five ways to cook kale that will make it a staple in your kitchen.

Steamed Kale

Steaming is one of the best ways to cook kale as it preserves the most nutrients. To steam kale, wash it thoroughly and remove the stems. Cut it into bite-sized pieces and place it in a steamer basket. Bring a pot of water to boil and place the steamer basket over the pot. Cover it with a lid and let it cook for about five minutes or until it becomes tender. You can season it with salt and pepper and serve it as a side dish, or add it to salads or soups.

Kale Chips

Kale chips are a healthy alternative to potato chips, and they are easy to make. Preheat your oven to 350F and line a baking sheet with parchment paper. Wash and dry the kale leaves and remove the stems. Tear the leaves into bite-sized pieces and place them on the prepared baking sheet. Drizzle olive oil over the kale and sprinkle salt and other seasonings such as garlic powder, paprika, or nutritional yeast. Bake for 10-15 minutes until the kale becomes crispy.

Kale Salad

Kale salad is a refreshing and healthy dish that can be eaten as a main course or as a side dish. Wash the kale leaves and remove the stems. Chop them into bite-sized pieces and add them to a large salad bowl. Add other vegetables such as sliced cucumbers, cherry tomatoes, carrots, or bell peppers. You can also add some fruits such as apples, pears, or berries. Drizzle some olive oil, lemon juice, and vinegar over the salad and season it with salt and pepper. Toss well and enjoy.

Sautéed Kale

Sautéed kale is a quick and easy dish that can be used as a side dish or as a topping for pizzas or pasta. Wash the kale and remove the stems. Heat some olive oil in a large pan over medium heat. Add some chopped garlic and sauté for a minute. Add the kale and some salt and pepper, and sauté for about five minutes, stirring frequently until it becomes tender. You can also add some red pepper flakes, soy sauce, or balsamic vinegar for added flavor.

Kale Soup

Kale is perfect for soups as it adds flavor and nutrition. For a simple kale soup, heat some olive oil in a pot and sauté some chopped onions and garlic until soft. Add some vegetable broth and chopped potatoes and let it simmer until the potatoes are cooked. Add chopped kale and let it cook for few more minutes. You can also add some cooked beans or lentils for added protein and texture. Season the soup with salt, pepper, and herbs such as thyme or rosemary.


Q: How do I know when kale is cooked?
A: Kale should be cooked until it becomes tender yet still bright green. It should not become wilted or mushy.

Q: How do I store kale?
A: Store kale in the crisper drawer of your refrigerator, wrapped in a damp towel or plastic bag, for up to five days.

Q: Can I eat kale raw?
A: Yes, kale can be eaten raw, but it is recommended to massage it with some salt, oil, or vinegar to break down its tough fibers and make it more digestible.

Q: Is kale good for weight loss?
A: Yes, kale is low in calories and high in fiber, which makes it a great food for weight loss. It also contains antioxidants and anti-inflammatory compounds that boost metabolism and support healthy digestion.

Q: Can I use frozen kale?
A: Yes, frozen kale can be used in soups, smoothies, or casseroles, but it may become mushy when cooked. Thaw it before using and squeeze out any excess water.