Kale, a nutrient-rich and versatile leafy green, can be prepared in several delicious and easy ways. Here’s a step-by-step guide on how to cook kale, along with some tips and variations to enhance your culinary experience.
Preparing Kale
Before you start cooking, it’s essential to prepare the kale properly.
Wash and Dry: Begin by washing the kale leaves thoroughly to remove any dirt or debris. Dry the leaves using a salad spinner or by gently patting them with a paper towel[1][3][5].
Remove Stems: Remove the tough stems from the kale leaves. You can do this by folding the leaves together, holding them with your non-cutting hand, and using a large chef’s knife to cut off the stems. Then, roll up the leaves and chop them into thick slices, rotating and chopping them in the other direction to create small pieces[1].
Sauteed Kale
Sauteing is one of the most popular methods for cooking kale due to its simplicity and quick preparation time.
Heat the Oil: In a large skillet, heat 2-3 tablespoons of extra-virgin olive oil over medium to medium-high heat[1][3][5].
Add Garlic: Smash or mince 2 garlic cloves and add them to the skillet. Cook until the garlic is fragrant, usually about 1 minute[3][5].
Add Kale: Add the chopped kale to the skillet, seasoning with kosher salt, freshly ground black pepper, and optionally some red pepper flakes for extra flavor. Cook, stirring frequently, until the kale is wilted and tender. This typically takes 2-4 minutes[1][3][5].
Season and Serve: Remove the skillet from the heat, discard the garlic cloves if desired, and season the kale with additional salt, pepper, and a squeeze of lemon juice if you prefer a brighter flavor[1][5].
Variations and Tips
Type of Kale: Tuscan kale (also known as lacinato kale) has a milder flavor and flatter leaves compared to curly kale. Both types work well, but Tuscan kale is often recommended for its sweeter taste[1].
Additional Flavors: You can enhance the flavor of your sautéed kale by adding a pinch of crushed red pepper for a spicy kick or some shredded Parmesan cheese for a creamy element[1][3].
Storage: Cooked kale can be stored in an airtight container in the refrigerator for up to 3 days. It can be served cold or warmed up in a skillet[3].
Other Methods of Cooking Kale
Crispy Kale Chips
For a crispy snack, you can turn kale into kale chips.
Preheat Oven: Preheat your oven to 400°F (200°C).
Season Kale: Spread chopped kale on a baking sheet, season with salt and pepper.
Bake: Bake for 6 to 8 minutes until the kale is crispy and slightly charred. Store the kale chips in an airtight container at room temperature[3].
Kale Salad
To make a delicious kale salad, you need to massage the kale.
Shred Kale: Slice de-ribbed kale very thinly.
Massage: Add your favorite dressing and use your fingers to rub the dressing into the kale for about 5 minutes. This will tenderize the kale and make it less bitter[3].
Key Facts About Cooking Kale
Preparation Time: Preparing kale involves washing, drying, and removing the stems, which takes about 5 minutes[1].
Cooking Time: Sauteing kale typically takes 2-4 minutes, depending on the heat and desired tenderness[1][3][5].
Ingredients: Basic ingredients include kale, olive oil, garlic, salt, and pepper. Optional additions include lemon juice, Parmesan cheese, and red pepper flakes[1][3][5].
Storage: Cooked kale can be stored in the refrigerator for up to 3 days and can be served cold or warmed up[3].
Varieties: Tuscan kale and curly kale are common varieties, with Tuscan kale having a milder flavor[1].
By following these steps and tips, you can easily incorporate kale into your meals, whether as a quick side dish, a component of salads, or even as a crispy snack.
