Kale is a leafy green vegetable that has earned a reputation as a nutritional powerhouse, and for good reason. This versatile green can be enjoyed raw in salads, sautéed as a side dish, or blended into smoothies, and its slightly bitter, earthy flavor pairs well with a wide range of ingredients. In this article, you’ll learn how to prepare kale so it’s tender and delicious, along with practical tips for storage and variations to keep it exciting.
Ingredients
- 1 large bunch kale (about 12 oz / 340 g), stems removed and leaves torn into bite-sized pieces
- 2 tablespoons (30 ml) olive oil
- 2 cloves garlic, thinly sliced
- 1/4 teaspoon (1 g) kosher salt, plus more to taste
- 1/4 teaspoon (0.5 g) black pepper
- 1 tablespoon (15 ml) lemon juice (optional)
- 1/4 cup (20 g) grated Parmesan cheese (optional)
Instructions
- Rinse the kale leaves thoroughly under cold running water to remove any grit. Pat dry with a clean kitchen towel or use a salad spinner. Remove the tough stems by holding the stem at the base and stripping the leaves upward with your fingers, or use a knife to cut the leaves away from the central rib.
- Heat the olive oil in a large skillet over medium heat. Add the sliced garlic and cook, stirring constantly, until fragrant but not browned, about 30 seconds.
- Add the kale leaves to the skillet in batches if needed. Use tongs to toss the kale with the oil and garlic. Cook, stirring occasionally, until the kale is wilted and tender, about 5 to 7 minutes. The leaves should be bright green and slightly softened but not mushy.
- Season with salt and pepper. If using, drizzle with lemon juice and sprinkle with Parmesan cheese. Toss to combine.
- Remove from heat and serve immediately.
Tips
- Substitutions: If you don’t have kale, you can use Swiss chard or collard greens. Note that collard greens take longer to cook, so add 2 to 3 extra minutes.
- Storage: Fresh kale can be stored in the refrigerator in a plastic bag with a damp paper towel for up to 5 days. Wash only right before using to prevent wilting.
- Common mistake: Overcooking kale can make it bitter and mushy. Cook just until tender, and avoid boiling it in water unless you’re making a soup.
- Massaging raw kale: For raw salads, massage the leaves with a little olive oil and lemon juice for 2 minutes to soften them and reduce bitterness.
Serving Suggestions
Serve sautéed kale as a side dish alongside grilled chicken, fish, or steak. It also works well as a bed for roasted vegetables or as a topping for grain bowls. For a heartier meal, fold the cooked kale into pasta, omelets, or soups.
Variations
- Spicy: Add a pinch of red pepper flakes along with the garlic for a little heat.
- Asian-style: Replace olive oil with sesame oil and add a splash of soy sauce and a sprinkle of sesame seeds at the end.
- Creamed: Stir in 1/4 cup (60 ml) heavy cream or coconut milk after cooking and simmer for 2 minutes for a rich, creamy side.
- Garlicky: Increase the garlic to 3 cloves for a more pronounced flavor.
Storage and Reheating
Store leftover cooked kale in an airtight container in the refrigerator for up to 4 days. To reheat, place it in a skillet over medium heat with a splash of water or broth, stirring until warmed through, about 2 to 3 minutes. You can also microwave it in a covered dish for 1 to 2 minutes. Cooked kale can be frozen for up to 2 months, but expect a softer texture after thawing.
Frequently Asked Questions
Can I eat kale raw? Yes, raw kale is safe to eat and is often used in salads. To make it more palatable, massage it with a little oil and acid to soften the leaves and reduce bitterness.
Do I need to remove the stems? The stems are tough and fibrous, so it’s best to remove them for most recipes. You can save them for making vegetable stock or chop them finely and cook them longer if you prefer not to waste.
How do I know when kale is cooked? Kale is done when the leaves are wilted and tender, usually after 5 to 7 minutes of sautéing. It should still be bright green and not mushy.
Can I use frozen kale? Yes, frozen kale can be used in cooked dishes. Thaw and squeeze out excess moisture before cooking to avoid a watery result. Cooking time may be shorter.
What does kale taste like? Kale has a slightly bitter, earthy flavor that becomes milder when cooked. The bitterness can be balanced with acidic ingredients like lemon juice or vinegar.
Is kale a good source of vitamins? Kale is rich in vitamins A, C, and K, as well as fiber and antioxidants. However, it’s important to eat a varied diet to get all necessary nutrients.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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