Best 4 Stir Fried Kale And Broccoli Florets Recipes

Craving a nutritious and flavorful side dish that's easy on the pocket? Look no further than this stir-fried kale and broccoli florets recipe. This delectable dish combines the earthy taste of kale with the vibrant green of broccoli, resulting in a colorful and delectable treat. The addition of garlic, ginger, and soy sauce infuses each bite with an aromatic and savory explosion, while a hint of sesame oil adds a nutty finish. Whether you're a seasoned vegetarian or simply seeking a wholesome addition to your meals, this stir-fried kale and broccoli florets recipe is sure to satisfy.

In addition to the classic stir-fry variation, this article also offers a collection of innovative recipes that showcase the versatility of kale and broccoli. From a refreshing salad featuring a zesty lemon-tahini dressing to a hearty soup packed with fiber and antioxidants, these recipes cater to diverse tastes and dietary preferences. Whether you're looking for a quick weekday meal or a special side dish for a dinner party, you'll find inspiration in this comprehensive guide to kale and broccoli recipes.

Let's cook with our recipes!

STIR FRIED KALE

Stir Fried Kale image

A great way to use up some of the extra kale you might have in your garden! You can use other similar greens in this recipe - spinach, mustard greens, and arugula will all work. A mixture of greens is also quite good. Serve as a salad, as a side dish, or as a main dish with rice.

Provided by FISHLOVE

Categories Side Dish Vegetables Greens

Yield 6

Number Of Ingredients 5

Ingredients

3 tablespoons olive oil
1 onion, chopped
3 cloves garlic, minced
1 cup bread crumbs
3 bunches kale - washed, dried, and shredded

Steps:

Heat oil over medium-high heat in a large frying pan. Add onions and garlic; cook and stir until soft.
Mix in breadcrumbs, and cook and stir until brown.
Stir in kale, and cook until wilted. Serve hot or warm.

Nutrition Facts : Calories 203.1 calories, Carbohydrate 27.8 g, Fat 8.6 g, Fiber 3.8 g, Protein 7 g, SaturatedFat 1.3 g, Sodium 233.7 mg, Sugar 1.9 g

SIMPLE BROCCOLI STIR-FRY

Simple Broccoli Stir-fry image

Stir-frying has stood the test of time. It's a wonderful way to cook small pieces of vegetables and meat quickly, without a lot of fat. Prepping your ingredients ahead of time and having them near your stovetop is the key to success. This recipe can be made in a large nonstick skillet, but consider purchasing a wok: Carbon steel and cast-iron take on high heat well, and the concave shape makes stir-frying foods easy and fast.

Provided by Food Network Kitchen

Time 10m

Yield 4 servings

Number Of Ingredients 11

Ingredients

1 large bunch broccoli (about1 1/2 pounds)
2 tablespoons soy sauce
1 tablespoon cornstarch
1 teaspoon sugar
2 tablespoons plus 1 teaspoon vegetable or peanut oil
1 scallion, chopped
2 to 3 cloves garlic, chopped (about 2 teaspoons)
1-inch piece ginger, peeled and chopped (about 2 teaspoons)
Pinch to 1/4 teaspoon crushed red pepper flakes
1/4 teaspoon toasted sesame oil
Cooked white or brown rice, for serving

Steps:

Trim the florets off the broccoli, and cut into 1- to 1 1/2-inch pieces. Peel the broccoli stalks with a vegetable peeler to remove the tough outer skin, and slice 1/4 inch thick on the diagonal. Set aside.
Whisk together 1/2 cup water, soy sauce, cornstarch and sugar in a small bowl. Set aside.
Heat a large wok over high heat. Add 2 tablespoons of the vegetable oil, and swirl to coat the wok. Once the oil begins to smoke, add the broccoli florets and stems. Cook, stirring constantly, until browned around the edges, about 2 minutes. Add 2 tablespoons of water to steam the broccoli, and cook, stirring constantly, until tender, about 2 minutes more. Push the broccoli to the edges of the pan, forming an empty well in the center. Add the remaining 1 teaspoon vegetable oil, then the scallions, garlic, ginger and pepper flakes, and stir until aromatic, 30 to 45 seconds. Add the soy mixture, and stir until the sauce has thickened and the broccoli is coated, about 30 seconds. Remove from the heat, add the sesame oil and stir to coat. Serve with rice.
Copyright 2014 Food Network, LLC. All rights reserved.

STIR-FRIED CURLY KALE WITH CHILLI & GARLIC

Stir-fried curly kale with chilli & garlic image

A quick and easy way to give kale a kick - serve with steak, chicken and oriental meals

Provided by Good Food team

Categories Dinner, Side dish

Time 15m

Number Of Ingredients 4

Ingredients

1 tbsp olive oil
200g bag curly kale
2 garlic cloves , finely sliced
1 red chilli , deseeded and sliced

Steps:

Heat the oil in a large wok, then add the kale and a couple tbsp water. Season, then stir-fry for 5-8 mins, adding the garlic and chilli for the final 2 mins. When the kale is tender and a vibrant green, remove from the heat and serve.

Nutrition Facts : Calories 44 calories, Fat 4 grams fat, Carbohydrate 1 grams carbohydrates, Sugar 1 grams sugar, Fiber 2 grams fiber, Protein 2 grams protein, Sodium 0.06 milligram of sodium

KALE STIR-FRY

Kale Stir-Fry image

Make and share this Kale Stir-Fry recipe from Food.com.

Provided by MrsJ492

Categories Vegetable

Time 50m

Yield 4 serving(s)

Number Of Ingredients 15

Ingredients

1 lb kale
2 tablespoons avocado oil or 2 tablespoons sunflower oil
1 leek, chopped
1 small onion, diced
5 garlic cloves, minced (or extruded through garlic press)
2 large red bell peppers, cut into short strips
1 large carrot, coarsely grated
1 1/2 cups small broccoli florets
1 pinch red pepper flakes
1/2-1 cup low sodium vegetable broth
1 cup bean sprouts
1/2 cup toasted cashew nuts, chopped
1 pinch salt (or to taste)
1/4 teaspoon fresh ground white pepper (or to taste)
1 lemon, cut into wedges to serve

Steps:

Wash kale. Pull greens away from the stalks, discarding stalks. Shred by hand into small pieces.
Heat large wok . Add oil and swirl around. Add onion & leek and stir-fry 3 minutes. Add garlic, bell peppers & carrot. Continue stir-frying until onions are tender and peppers are beginning to soften but still crisp.
Add the broccoli and pepper flakes, if using.and stir. Add the kale, cover and reduce heat to medium. Simmer for 5 minutes or until kale is tender, but still crisp, not too soft.
Remove lid and let any excess liquid evaporates. Use two forks to mix the bean sprouts through the other ingredients. Add salt & pepper to taste.
Transfer to serving plate and scatter nuts over the top, and serve with lemon wedges.

Nutrition Facts : Calories 296.3, Fat 16.3, SaturatedFat 2.6, Sodium 227.8, Carbohydrate 34.1, Fiber 6.7, Sugar 8.2, Protein 9.9

Tips:

Choose fresh and tender kale and broccoli florets. This will ensure that your stir-fry is crisp and flavorful.
Wash the kale and broccoli thoroughly. This will remove any dirt or debris.
Cut the kale and broccoli into bite-sized pieces. This will help them cook evenly.
Use a large skillet or wok. This will give the kale and broccoli plenty of room to cook.
Heat the oil over medium-high heat. This will help the kale and broccoli brown quickly.
Add the kale and broccoli to the skillet or wok and stir-fry for 3-4 minutes. This will help them cook evenly.
Add the garlic, ginger, and chili peppers and stir-fry for 1 minute. This will add flavor to the stir-fry.
Add the soy sauce, oyster sauce, and sesame oil and stir-fry for 1 minute. This will help to coat the kale and broccoli in a flavorful sauce.
Serve the stir-fried kale and broccoli over rice or noodles.

Conclusion:

This stir-fried kale and broccoli is a quick and easy dish that is packed with flavor. It is a great way to get your daily dose of vegetables, and it is also a delicious and healthy side dish. With a few simple ingredients and a few minutes of cooking time, you can have a delicious and healthy meal that the whole family will enjoy.