People call kale a superfood, and that’s because it’s rich in nutrients. It’s a great source of antioxidants, and it also contains vitamins A, C, and K, as well as copper, magnesium, calcium, and more. Eating kale is kind of like having your vitamin for the day, and not only that, it’s a low calorie food too, with only seven calories per cup.
Once you cook it, kale can be prepared a lot of different ways, mixed with other foods to bring out its flavor and texture. Let’s talk about how to cook kale so that you’re getting the most out of it.
I want to share with you a few different methods you can use, helping you to become more comfortable with this nutrient-rich food.
How to Cook with Kale
As you try to cook with kale, it’s good to keep in mind that this is a food that benefits from a lot of seasoning and added flavoring.
It cooks up really well with chili powder, curry powder, red pepper flakes, or something else that’s a little spicy. Just adding a dash of salt and pepper to kale can make a big difference, accentuating the textures and flavors.
How to cook kale with garlic for more fragrant dish? You can cook it in a skillet with just a little bit of oil. Use the oil to sauté the garlic, and then add in the kale, using a little bit of water to lubricate. It should take just a few minutes to cook up the kale and garlic together in a skillet.
Once the garlic is browning and fragrant and the kale is warm, it’s ready to eat. This doesn’t make for a terribly complex dish, but it’s an excellent side to go with some toast, pasta, rice, or another somewhat bland dish.
How to Cook with Kale in the Oven
You can make a crispy baked kale dish using your oven. Simply preheat the oven to 400 degrees Fahrenheit then put your kale onto a baking sheet. Season with a little salt and pepper and perhaps something spicy for a little heat.
Allow the kale to cook for 6 to 8 minutes until it gets crispy. It should have slightly charred edges and will make for a lovely seasoned chip. Try these delicious kale chips dipped in cheesy spinach sauce or another one of your favorite chip dips.
How to Cook Kale with Eggs
Eggs compliment kale very well, and the two of these can be seasoned together to make a great combo.
- 4 large eggs
- 1 ounce of fresh kale, sliced
- 1/2 cup of grated cheese
- 1 tablespoon of olive oil
- 1 pinch of red pepper flakes
- 1/4 cup of onion, chopped
- 1/2 teaspoon of Italian seasoning
- Salt and pepper, to taste
- 1. Prepare your eggs by beating them well with a whisk.
- In a skillet on the stove, heat the olive oil on medium-high heat.
- When the oil becomes hot, add in the red pepper flakes and chopped onion and allow to cook for a full minute.
- Add in the kale and mix around with the spatula. Cook for several minutes until the kale starts wilting.
- Lower the heat a little bit, bringing it down to medium and add in the eggs. Keep stirring until the eggs start to set.
- Next, add in Italian seasoning and shredded cheese. Take the skillet off the heat and keep stirring until the cheese melts all the way. Garnish with salt and pepper to taste.
What to Cook with Curly Kale
Curly kale can be kind of bitter if you’re eating it raw, so it does best cooked up, usually sauteed with a little seasoning. As a green, kale works well in salads and soups.
If you’re going to add it to a soup, add it right at the end, after everything else is done cooking. Let it cook once the soup is off the heat, so it will just cook in the already hot soup. That will give it just the level of doneness that it needs for its texture to stand out in your dish.
Feel free to add kale to tomato soup, clam chowder soup, fish broth, beef stew, cheesy potato soup, and other soups and stews that could benefit from a little bit of green in them.
How to cook with kale as an everyday addition to your food? You can add it to stir fries of any kind, including stir fry noodles and rice. When you’re making your dish, if there’s a point where you sauté some of the food, just add the kale in then.
It doesn’t need to boil all the way through with your rice, but it should cook up in a little oil or butter for a minute or two so that it starts to wilt and become soft. This helps to get rid of the bitterness, making kale more palatable.
How to Cook Kale with Bacon
The benefit of cooking kale with bacon is that the bacon creates its own oil as the fat cooks. So, you don’t need to add any butter or oil to the pan when you’re cooking the kale there.
It can simply be added after the bacon has started cooking and fatty oil has been produced. Once that starts, you can add small pieces of kale to your dish and cook up the kale with the bacon.
Kale and bacon can be a side dish for your breakfast, or they can be chopped up to be added as a garnish on top of a soup or fries. You can even add them to your burger for more refined and complex flavor.
Kale can be quite versatile, so long as you know how to cook it up first and how to incorporate it into your dishes. They can be added to casseroles or pizza when they’re ready to go into the oven, and it will cook to a crispy texture that adds another level of complexity to your dish.