Best 9 Basic Steamed Kale Recipes

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**Steamed Kale: A Simple and Nutritious Side Dish**

Kale is a dark, leafy green vegetable that is packed with nutrients, including vitamins A, C, and K, as well as fiber and antioxidants. Steaming kale is a simple and easy way to cook it, preserving its nutrients and vibrant color. This versatile vegetable can be enjoyed on its own, seasoned with a variety of herbs and spices, or added to salads, soups, and stews. In this article, we'll explore the basics of steaming kale and provide three delicious recipes to inspire your culinary creativity:

1. **Basic Steamed Kale:** A step-by-step guide to steaming kale with tips for achieving perfectly tender and flavorful results.

2. **Garlic Lemon Steamed Kale:** This recipe adds a zesty twist to steamed kale with the addition of garlic, lemon juice, and a sprinkle of red pepper flakes.

3. **Asian-Inspired Steamed Kale:** This recipe takes steamed kale in a flavorful new direction with a blend of soy sauce, ginger, and sesame seeds.

Whether you're a seasoned home cook or just starting out, these recipes will help you incorporate this healthy and delicious vegetable into your meals.

Check out the recipes below so you can choose the best recipe for yourself!

EASY GARLIC KALE



Easy Garlic Kale image

Kale is supposed to have cancer-fighting properties. I love it, but my husband hates it. Cooking it this way is the only way he'll eat it.

Provided by WHIRLEDPEAS

Categories     Side Dish     Vegetables     Greens

Time 25m

Yield 4

Number Of Ingredients 3

1 bunch kale
1 tablespoon olive oil
1 teaspoon minced garlic

Steps:

  • Soak kale leaves in a large bowl of water until dirt and sand begin to fall to the bottom, about 2 minutes. Lift kale from the bowl without drying the leaves and immediately remove and discard stems. Chop the kale leaves into 1-inch pieces.
  • Heat olive oil in a large skillet over medium heat; cook and stir garlic until sizzling, about 1 minute. Add kale to the skillet and place a cover over the top.
  • Cook, stirring occasionally with tongs, until kale is bright green and slightly tender, 5 to 7 minutes.

Nutrition Facts : Calories 86.9 calories, Carbohydrate 11.4 g, Fat 4.2 g, Fiber 2.3 g, Protein 3.7 g, SaturatedFat 0.6 g, Sodium 48.3 mg

STEAMED KALE



Steamed Kale image

With this good-for-you steamed kale, it's easy to eat healthy and get out of the kitchen quick. A wonderful accompaniment to most any entree, it is packed with vitamins and is a snap to prepare. I use garlic, red pepper and balsamic vinegar for this side dish that keeps my family coming back for more! -Mary Bilyeu, Ann Arbor, Michigan

Provided by Taste of Home

Categories     Side Dishes

Time 40m

Yield 4 servings.

Number Of Ingredients 7

1 bunch kale
1 tablespoon olive oil
3 garlic cloves, minced
2/3 cup water
1/4 teaspoon salt
1/8 teaspoon crushed red pepper flakes
1 tablespoon balsamic vinegar

Steps:

  • Trim kale, discarding the thick ribs and stems. Chop leaves. In a Dutch oven, saute kale leaves in oil until wilted. Add garlic; cook 1 minute longer. , Stir in the water, salt and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until kale is tender. Remove from the heat; stir in vinegar.

Nutrition Facts : Calories 61 calories, Fat 4g fat (1g saturated fat), Cholesterol 0 cholesterol, Sodium 171mg sodium, Carbohydrate 6g carbohydrate (1g sugars, Fiber 1g fiber), Protein 2g protein. Diabetic Exchanges

SAUTEED KALE



Sauteed Kale image

Try Bobby Flay's simple Sauteed Kale recipe from Food Network. For a pop of flavor, add a splash of red wine vinegar at the end.

Provided by Bobby Flay

Categories     side-dish

Time 15m

Yield 4 servings

Number Of Ingredients 6

1 1/2 pounds young kale, stems and leaves coarsely chopped
3 tablespoons olive oil
2 cloves garlic, finely sliced
1/2 cup vegetable stock or water
Salt and pepper
2 tablespoons red wine vinegar

Steps:

  • Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.

LEMON GARLIC SAUTEED KALE



Lemon Garlic Sauteed Kale image

This easy, healthy recipe for sautéed kale is delicious. As the kale cooks in the pan, it wilts, turns bight green, and becomes tender. Kale may sound like a boring side, but this is one of our favorite side dishes to make.

Provided by Adam and Joanne Gallagher

Categories     Side Dish

Time 20m

Yield Makes 4 servings

Number Of Ingredients 7

3 tablespoons extra-virgin olive oil
3 cloves garlic, peeled and sliced
Pinch red pepper flakes
1 large bunch kale (7 to 8 cups chopped leaves)
1/2 cup stock, white wine or water, plus more as needed
1/4 teaspoon fine sea salt or more to taste
Half of a lemon

Steps:

  • Rinse the kale, and then pull the leaves from the stems. Discard the stems or save to add to homemade stock another day. Coarsely chop kale leaves into randomly shaped pieces, about 2 inches large.
  • Heat the olive oil in a wide skillet over medium-high heat. When the oil shimmers, add the garlic and red pepper flakes. Cook, stirring often, until the garlic is soft, but before it browns.
  • Add the chopped kale leaves, stock, and 1/4 teaspoon of salt. Cook, tossing the kale around the pan occasionally, until the kale turns bright green, is soft and is wilted, about 7 to 8 minutes. If before the kale is tender, the liquid evaporates, add a little bit more to the pan.
  • Taste and adjust with additional salt, and then finish by stirring in the juice from half a lemon.

Nutrition Facts : ServingSize 1/4 of the dish, Calories 118, Fat 11.1g, SaturatedFat 1.6g, Cholesterol 0.9mg, Sodium 197.8mg, Carbohydrate 4.4g, Fiber 1g, Sugar 1.2g, Protein 2g

CRISPY ROASTED KALE



Crispy Roasted Kale image

Provided by Ina Garten

Categories     side-dish

Time 30m

Yield 6 servings

Number Of Ingredients 4

2 bunches curly kale (about 2 1/2 pounds)
1/4 cup good olive oil
Kosher salt and freshly ground black pepper
Fleur de sel

Steps:

  • Preheat the oven to 350 degrees F. Arrange 3 oven racks evenly spaced in the oven.
  • Lay each kale leaf on a board and, with a small sharp knife, cut out the hard stem. Tear large leaves in half. Place the kale in a large bowl of water and wash it well. Drain the kale and dry it in a salad spinner. Dry the bowl, and put the kale back in the bowl.
  • Toss the kale with the olive oil, 1 teaspoon kosher salt, and 1/2 teaspoon pepper. Divide the kale among 3 sheet pans or roast them in batches. If you put too much kale on one pan, it will steam rather than roast and will never become crisp. Roast for 15 minutes, until crisp. Sprinkle with fleur de sel and serve hot.

MEDITERRANEAN KALE



Mediterranean Kale image

Delicious.

Provided by Julia Phillips

Categories     Side Dish     Vegetables     Greens

Time 25m

Yield 6

Number Of Ingredients 7

12 cups chopped kale
2 tablespoons lemon juice
1 tablespoon olive oil, or as needed
1 tablespoon minced garlic
1 teaspoon soy sauce
salt to taste
ground black pepper to taste

Steps:

  • Place a steamer insert into a saucepan, and fill with water to just below the bottom of the steamer. Cover, and bring the water to a boil over high heat. Add the kale, recover, and steam until just tender, 7 to 10 minutes depending on thickness.
  • Whisk together the lemon juice, olive oil, garlic, soy sauce, salt, and black pepper in a large bowl. Toss steamed kale into dressing until well coated.

Nutrition Facts : Calories 91.1 calories, Carbohydrate 14.5 g, Fat 3.2 g, Fiber 2.8 g, Protein 4.6 g, SaturatedFat 0.4 g, Sodium 107.8 mg, Sugar 0.2 g

"STEAMED KALE"..THE SUPER FOOD.



Here is a very simple, fast and quick recipe for a nutritious vegetable dish. If you have never eaten it, I hope you will try it just once. You may love it. Because I am on Coumadin, for my heart this led me to do a little kale research on the internet. Nancy 7/12/13

Provided by Nancy J. Patrykus

Categories     Vegetables

Time 15m

Number Of Ingredients 4

1 lb kale
2 tsp oil
2 clove garlic
1/4 c water

Steps:

  • 1. STEAMED KALE RECIPE: Wash kale well. Cut off and discard the tough stems. Cut the Kale into 1 inch strips. Heat the oil in a large pot. Add the garlic and cook it for 15 seconds. Add the water, and bring to a boil. Add the kale and toss it to mix well. Cover the pot, and steam the kale for about 6 minutes or until the kale is just tender but still bright green. Serves 4
  • 2. TIPS & INFO: ATTRIBUTES:..................................... Kale is high in fiber, calcium, iron and vitamins A,K,and C. It also contains numerous carotenoids. SUPER POWERS:.................................... It has the broadest range of antioxidants in the in the health enhancing cabbage family. It has been found to fight inflammation, promote health heart and to aid in regularity. Kale may also reduce the risk of breast and colon cancer. CHOOSE:......................................... Crisp, dark colored leaves (dark green or purple). STORE:.......................................... Kale should be store in the refrigerator and is best if used within 2-3 days. HOW TO USE:..................................... Wash well and remove stringy stalks.Kale can be steamed or stir-fried. Cook it in with your soup or pasta sauce or use it raw in a salad. Try kale chips by tossing washed and thoroughly dried leaves with olive oil and a little salt, then roasting them at 300 degrees for 20 minutes. WEAKNESSES:........................................ Vitamin K promotes clotting and might be a problem if you are on a blood thinners. Raw kale is difficult to digest, and ma affect thyroid function in some people, cooked kale however does not present the same problem as raw.

BASIC STEAMED KALE



Basic Steamed Kale image

We have a bumper crop of organic kale (Brassica Oleracea 'Winter Red') in the garden now! Here's an easy recipe for steamed kale. Feel free to add your favorite spices or herbs, extra virgin olive oil, toasted sesame oil, sundried toms, squeeze of lemon juice, etc. that will complement your menu. Our favorite way to serve greens like this is simple: drizzle of extra virgin olive oil, pinch of salt, cracked black pepper, and another drizzle of lemon juice. From Capay Organic/FarmFreshtoYou. This cooking method works well using other greens, too: mustard, Swiss chard, beet greens, collards...

Provided by COOKGIRl

Categories     Vegetable

Time 15m

Yield 4-6 serving(s)

Number Of Ingredients 4

2 bunches fresh kale, washed, ribs and stalks removed (read *Note)
1 garlic clove, finely minced
salt
cracked black pepper

Steps:

  • *Note: some cooks prefer to leave kale ribs and stalks intact-your choice. Depending on the variety of kale, if the stalks and ribs are thick, I remove them. A salad spinner is handy for washing the kale.
  • Shred kale finely and place in a steamer basket fitted in a pot. Don't forget to add a couple inches of water to the pot!
  • Throw in the garlic.
  • Bring water to the boil. Cover pan, reduce heat to low and steam kale for approximately 10 minutes, or until tender.
  • Remove from heat to serving dish. Toss with a little bit of oil of choice, if desired.
  • Season with salt and cracked black pepper to taste.

SAUTéED KALE



Sautéed Kale image

This is a technique that elevates basic sauteed greens into something even more savory and tender.

Provided by Sam Sifton

Categories     easy, quick, weekday, side dish

Time 15m

Yield 4 servings

Number Of Ingredients 6

1/4 cup extra-virgin olive oil
3 cloves garlic, peeled and sliced
1 large bunch kale, stemmed, with leaves coarsely chopped
1/2 cup vegetable stock, white wine or water
Kosher salt, freshly ground black pepper and red-pepper flakes to taste
2 tablespoons red-wine vinegar

Steps:

  • Heat olive oil in a large sauté pan set over medium-high heat until it shimmers. Add garlic, and cook until soft.
  • Add kale to the pan, turn the heat to high and add the stock. Use a spoon to toss the greens in the oil and stock, then cover and cook for approximately 5 to 7 minutes, until it is soft and wilted, but still quite green. Remove cover and continue to cook, stirring occasionally until all the liquid has evaporated, another 1 to 2 minutes. Season to taste with salt and peppers, add vinegar and toss to combine.

Nutrition Facts : @context http, Calories 155, UnsaturatedFat 12 grams, Carbohydrate 6 grams, Fat 14 grams, Fiber 2 grams, Protein 3 grams, SaturatedFat 2 grams, Sodium 266 milligrams, Sugar 1 gram

Tips:

  • Choose the right kale: Look for bunches with dark, leafy greens and avoid any with yellow or wilted leaves.
  • Wash the kale thoroughly: Rinse the kale under cold water and remove any dirt or debris.
  • Steam the kale in a steamer basket: This is the best way to preserve the kale's nutrients and flavor.
  • Steam the kale for a short time: Overcooked kale will become tough and bitter.
  • Season the kale with salt and pepper: This will help to enhance the kale's flavor.
  • Serve the kale immediately: Steamed kale is best enjoyed fresh.

Conclusion:

Steamed kale is a healthy and delicious side dish that can be enjoyed as part of a variety of meals. It is a good source of vitamins, minerals, and antioxidants, and it can help to boost your immune system and improve your overall health. By following the tips in this article, you can easily make steamed kale at home and enjoy all of its benefits.

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