La curly kale, better known as kaleIt has gone from being largely unknown to becoming the darling of healthy cooking. In just a few years, it has flooded social media, restaurant menus, and home cookbooks with all kinds of dishes: comforting soups, hearty salads, pizzas, green smoothies, shakes, toast, and even sweets and crunchy snacks for between meals.
If you have a bunch of kale in the fridge and don't know where to start, you'll find what you need here. All the key information about what it is, and a good handful of recipes There are various ways to get the most out of it. We'll look at it in depth, but using clear and practical language, so you'll end up with a lot of clear and applicable ideas right away.
What is kale and what types exist
Kale belongs to the family of cruciferous or brassica vegetablesIt belongs to the same group as broccoli, cauliflower, and Brussels sprouts, although its closest relative is the traditional cabbage. It is characterized by robust, firm leaves that grow in clusters, easily withstanding both low and high temperatures, allowing it to be found practically year-round in fruit shops and markets.
One of the advantages of kale is that there are varieties with different textures and flavorsThis greatly expands their range of uses in the kitchen. It's helpful to be familiar with them to choose the right one for the recipe you want to prepare.
Curly kale (Curly kale): This is the most common variety found in supermarkets. Its leaves are a deep green with a very curly surface and thick, fibrous, and somewhat woody stems. These stems are usually removed because they are harder to chew and digest, so they are often discarded or reserved for broths. It's perfect for baked chips, stir-fries, and adding to stews and soups.
Tuscan kaleAlso called Lacinato kale or dinosaur kale: its leaves are longer, darker, and have a rougher texture but are less curly than the common variety. Although it maintains firm stems, the leaves themselves are somewhat more tender and look wonderful in one-pot meals like soups and stewsbecause they withstand cooking without falling apart.
Red Russian KaleIt is recognized by its dark purple stems and green leaves with violet undertones. It is an interesting variety to use raw because its flavor is milder and slightly sweet, with less bitterness, making it a good candidate for raw salads without needing to massage it so much.
Baby kaleThese are kale leaves harvested when the plant is still young. They are small, thin, and delicate, much more tender than the mature leaves. They are used primarily raw in salads or bowlsjust like you would mix baby spinach leaves or mixed lettuce.
Chinese kaleDespite the name, it doesn't visually resemble the curly kale we have in mind. It's usually found mainly in Asian markets and shopsBoth the stems and leaves are consumed, usually sautéed or briefly cooked. Outside of these shops, it is difficult to find.
Nutritional properties and benefits of kale
Kale's fame is no accident: it is considered a nutrient-dense vegetableIn other words, it provides many micronutrients with very few calories. This makes it ideal if you want to eat healthily without too much fuss. A good serving of kale provides an interesting combination of fiber, vitamins, minerals, and bioactive compounds.
In terms of vitamins, it is particularly noteworthy for its content of vitamins A, C, E and KVitamin A contributes to maintaining good eye health, a strong immune system, and healthy skin; vitamin C acts as an antioxidant and is key to collagen formation; vitamin E protects against oxidative damage; and vitamin K is very important in blood clotting processes and bone metabolism.
In terms of minerals, kale provides, among others, calcium, potassium and ironCalcium is essential for maintaining strong bones and teeth; potassium is involved in fluid balance and muscle function; and although plant-based iron is absorbed less than that of animal origin, combined with a source of vitamin C (for example, a squeeze of lemon on the salad) it is better utilized.
It is also a vegetable rich in Dietary fiberThis helps regulate bowel movements, increases the feeling of fullness, and contributes to maintaining a healthy gut microbiota. This fiber, along with other compounds present in kale, is associated with a reduced risk of certain diseases. inflammatory bowel diseases.
Called phytonutrients or phytochemicals Compounds in kale (such as some glucosinolates and antioxidants) have been studied in relation to the prevention of chronic diseases, especially cardiovascular diseases and some forms of cancer. Although, as always, there is no single miracle food, it is known that frequently including cruciferous vegetables like kale as part of a balanced diet can have a long-term protective effect.
Unlike other leafy greens, kale has relatively low levels of antinutrients such as phytates, oxalates, or tannins, substances that can interfere with the absorption of some minerals. This makes it a very interesting option to consume frequently, both raw and cooked, without major concerns in this regard.
How to prepare and cook kale: basic uses
One of the reasons kale raises doubts is its texture: its leaves are firm and somewhat leathery If they are eaten as is. The key is knowing how to minimally process them to obtain more tender and flavorful leaves, both raw and cooked, adapting the technique to the type of dish.
When using raw kale in salads, the foolproof trick is massage the leavesFirst, remove the thickest central stems, tear the leaves into pieces, and place them in a large bowl. Add a little olive oil, salt, and, if desired, lemon juice. Then, with clean hands, rub and squeeze the leaves for a couple of minutes. You'll see how they soften, lose some of their bitterness, and acquire a much more pleasant texture.
Kale can also be eaten raw in green smoothiesjuices and smoothiesIn this case, it's combined with fruits (apple, banana, pineapple, etc.) and other vegetables to balance the flavor, and everything is blended together with water, plant-based milk, or yogurt. It's a quick way to incorporate a good amount of leafy greens almost without noticing.
In hot cooking, kale goes with practically anything: brief stir-fries, steaming, short boils or oven roastingSautéed with a little oil, garlic, salt and pepper it makes a great side dish; steamed or blanched for a couple of minutes it keeps its intense green color well and is ideal for warm salads or to finish oven dishes.
Another widespread use is to turn kale into crispy baked chipsThe leaves are lightly seasoned with oil and spices and baked until dry and crispy, like light potato chips, perfect for guilt-free snacking.
Recipe: Roasted pumpkin with kale and nuts
One combination that works wonderfully is mixing the sweetness of roasted pumpkin With the rich flavor of kale and the rich, crunchy texture of nuts, it's a perfect side dish or even the base of a main course if you add a grain or protein.
For about four servings, you would need approximately 1 kg of peeled and chopped pumpkinA couple of finely chopped garlic cloves, a good bunch of fresh parsley, extra virgin olive oil, salt, about 60g of almonds, 60g of pecan nuts, and about 300g of cleaned and chopped kale leaves (without the tough stems). Start by preheating the oven to about 200ºC and lightly grease a large baking tray.
Place the chopped squash on the baking tray, drizzle with olive oil, salt, garlic, and parsley, and toss well with your hands so that all the pieces are coated. Cover the tray with aluminum foil or a suitable lid and bake between 30 to 40 minutes, until the pumpkin is very tender.
Meanwhile, prepare a thick sauce by blending the almonds and walnuts in a food processor or blender with a drizzle of oil and a pinch of salt until you have a thick, pesto-like paste. When the squash is ready, lower the oven temperature to 180°C (350°F), remove the parchment paper from the baking tray, add the chopped kale and the nut mixture, stir well, and bake uncovered for another 6-8 minutes, until the kale is slightly softened but not burnt.
With this technique you get a dish where the pumpkin becomes tender, the kale retains some of its texture, and the nuts add a creamy and very aromatic sauceIt is ideal to accompany white meats, fish or to serve with couscous, quinoa or brown rice.
Whole grain risotto with kale and mushrooms
Kale can also be incorporated into rice dishes, adding color, texture, and extra nutrients. A great example is a risotto made with brown rice and mushrooms, where the kale is added in the last few minutes of cooking to keep it tender but with some bite.
For two diners you can use around 10g of dried shiitake mushrooms, a small white onion, a clove of garlic, 140g of brown rice, about 100ml of white wine, approximately 600ml of vegetable stock, two large kale leaves, 20g of butter, 40g of grated Parmesan cheese, dried thyme, salt, black pepper and extra virgin olive oil.
Start by soaking the dried mushrooms in about 300 ml of lukewarm water for at least 20 minutes. Then drain them and reserve the liquid, which will be very flavorful, straining it if necessary. Finely chop the onion and garlic, wash the kale leaves, dry them, and cut them into small pieces, removing the central rib. Heat the remaining vegetable broth and keep it on a very low heat so that it remains warm.
In a saucepan, sauté the onion and garlic with a little oil and a pinch of salt over low heat until very tender and lightly browned. Add the brown rice and sauté for a minute to soften it. Pour in the white wine, increase the heat slightly, and let the alcohol evaporate, stirring occasionally. Add the rehydrated mushrooms, stir them a few times, and then add the shiitake soaking liquid.
Once it comes to a boil, reduce the heat to maintain a steady but gentle simmer. Gradually add the hot vegetable broth, stirring frequently, as the rice absorbs it. This process will take approximately 20 minutes minimum, as it is brown riceAt that point, add the chopped kale and continue cooking until the grain is cooked through, juicy but with a tender center.
Off the heat, stir in the butter and freshly grated Parmesan cheese, whisking vigorously until the risotto is creamy. Season with salt and pepper, and add a sprig of dried thyme if desired. The kale will add a beautiful dark green color and a slightly firm texture that contrasts nicely with the creaminess of the rice.
Kale pesto: a versatile sauce
Kale is also suitable for preparing pesto-type sauceswhich you can then use to season pasta, roasted vegetables, potatoes, toast, or even as a base for sandwiches. The idea is similar to classic pesto, but replacing some of the basil with kale to increase the fiber and micronutrient content.
A simple version can be made with some 24 fresh basil leaves6 kale leaves, 3 tablespoons of pine nuts, 3 tablespoons of grated Parmesan cheese, one clove of garlic, about 8 tablespoons of extra virgin olive oil, salt and pepper. The first step is to remove the central rib from the kale leaves for a milder result.
Blanch the kale in boiling water for about 4 minutes to soften it slightly. Then drain it, rinse it under cold water to stop the cooking process, and dry it well with paper towels. Place the blanched kale, basil, pine nuts, Parmesan cheese, garlic, and olive oil in a blender and blend until smooth. smooth and spreadable pasteAdjust the salt and pepper to taste.
This kale pesto keeps well in the fridge covered with a thin layer of oil and is a great way to incorporate this vegetable almost imperceptibly into your daily life, especially if there are those at home who resist seeing it on their plate.
Savory polenta tart with kale, mushrooms, ham and cheese
If you're looking for a more substantial dish, the combination of Baked polenta as a tart base With kale, mushrooms, ham, and melted cheese, it's an original and very tasty option. It's perfect as a complete dinner for two or as an appetizer to share.
For about two generous servings, allow approximately 120 g of polenta600 ml of chicken or vegetable stock, 20 g of butter, 3 kale leaves, 50 g of mushrooms, about 40 g of Iberian or Serrano ham and a melting cheese to taste (like San Simón or another that melts well), plus salt, pepper and a little oil to grease the mold.
Preheat the oven to 200°C (390°F) and grease a rectangular tart tin, for example, about 11 x 35 cm (4 x 14 inches). Prepare the polenta according to the manufacturer's instructions: heat the stock, gradually add the polenta, and cook over medium-low heat, stirring constantly to prevent lumps. Halfway through cooking, add the butter, season with salt and pepper, and continue cooking until the mixture thickens and pulls away from the bottom of the pan when you run a spoon through it.
Spread the still-hot polenta in the pan, pressing gently to form a compact base that rises slightly up the sides, like a pie crust. You may have some batter left over; you can set it aside in a separate container to cut into sticks and brown on a griddle later.
Blanch the kale leaves in salted water for one or two minutes (you can also steam or microwave them), then transfer them to a bowl of cold or ice water to stop the cooking process. Drain them well and chop them, removing the thickest stems. Distribute the sliced ​​mushrooms, chopped ham, and diced or grated cheese over the polenta base, add black pepper, and bake for a few 15 minutes until the cheese melts and the surface takes on a light golden color.
You can place the kale on top just before serving to keep it greener and fresher, or add it during the last few minutes of baking, being careful not to burn it. The result is a very satisfying savory tart with a soft, creamy base and a flavorful filling where the kale adds a touch of greenery that balances the whole.
Salmon belly with crispy kale and roasted sweet potato
Kale works wonderfully as crispy garnish For oily fish dishes, such as salmon belly. If you combine it with baked sweet potato, you get a very appealing contrast between crispy, tender and juicy, with a very complete nutritional result.
For this recipe, you can use two salmon belly fillets of about 200g each, one medium sweet potato, about 200g of kale, extra virgin olive oil, salt, and pepper. Start by peeling the sweet potato and cutting it into baton-like strips. Season it lightly with salt and pepper, drizzle with a little oil, and bake until tender and golden brown.
With the kale leaves clean and perfectly dry, remove the thick stems and chop them. Season with a little oil, salt, and pepper, and spread them out on a baking sheet, without overlapping, so they dehydrate evenly. Bake them for around 25 minutes at about 190 ºCStirring halfway through and watching to make sure they don't burn.
Meanwhile, sear the salmon fillets in a very hot pan with a little oil, about two minutes per side, so that a golden crust forms but the inside remains juicy. Turn off the heat and let them finish cooking in the residual heat. Just before serving, you can put them in the oven for a couple of minutes along with the garnish, so that everything is piping hot on the plate.
Mix the roasted sweet potato strips with the crispy kale, drizzle with a little more oil, season with salt and pepper if needed, and place the salmon pieces on top. You'll get a complete dish with very varied textures and a sweet-salty flavor combination that works phenomenally.
Baked kale chips
If you like snacks, kale chips are probably the ones you'll love. easiest and most successful recipe to start using this vegetable. They are light, crunchy and can be prepared in very little time with basic ingredients that you surely have at home.
All you need is a good bunch of whole kale leaves, extra virgin olive oil, salt, pepper and your preferred spices: garlic powder, onion powder, sweet or smoked paprika, a mix of herbs or even nutritional yeast if you want to enhance the umami flavor.
The most important thing in this recipe is to wash the leaves well and, above all, dry them completelyIf they remain damp, they will never become crisp. Remove the tough stems and tear the leaves into bite-sized pieces with your hands or a knife. Place them in a large bowl, add a drizzle of oil, salt, pepper, and your chosen spices, and massage with your hands to distribute the seasoning evenly.
Spread the kale in a single layer on a baking sheet lined with parchment paper, making sure the pieces don't overlap. Bake at about 150 ºC for 10-15 minutesuntil the edges are lightly browned and the leaves are nice and crispy. Keep a close eye on them because they can go from crispy to burnt in no time.
Once out of the oven, let the chips cool completely on the baking sheet; this will allow them to finish drying and better retain their texture. You can enjoy them on their own as a snack, sprinkle them over soups and creams, or use them as a salad topping for a crunchy texture.
Baked hake with kale and cherry tomatoes
Another very convenient use for kale is to use it as bed of vegetables for baking fishKale withstands oven heat well and, if the time is controlled, it becomes tender with some slightly crunchy tips, making it a great accompaniment to fillets of hake or other white fish.
For two people you can use about 200g of kale, 150g of cherry tomatoes, two cloves of garlic, 400g of cleaned hake fillets, a lemon, chili flakes to taste, black pepper, salt, extra virgin olive oil and a mixture of Provençal herbs or similar.
Preheat the oven to 200°C (390°F) with the top and bottom elements on and lightly grease a baking sheet. Wash the kale well, drain, and cut into large, bite-sized pieces. Toss the leaves with the juice of half a lemon, a tablespoon of oil, a pinch of salt, black pepper, and chili flakes, and massage with your hands to coat them well. Spread the kale on the baking sheet.
Wash the cherry tomatoes, halve them, and arrange them over the kale layer. Make small indentations to place the hake fillets, which you can cut into quarters if they are large. Season them with salt and pepper, sprinkle with herbes de Provence, and drizzle with the remaining lemon juice and a little olive oil.
Cover the tray with aluminum foil and bake for a few 5 minutes for the fish to start cooking without drying outThen remove the parchment paper and continue cooking until the hake is cooked through and the kale is tender, keeping an eye on it to make sure the leaves don't burn. The result is a very balanced and light dish in which practically everything is cooked in the same tray.
Kale, broccoli, mushroom and egg skillet
If you fancy a complete vegetable dish that works as a quick lunch or dinner, you can prepare a mixed vegetable frying pan with eggswhere kale shares the spotlight with other vegetables. It's a very flexible recipe: you can adjust the quantities and change vegetables depending on what you have in the fridge.
For an individual serving you could use about 5 mushrooms, 4 broccoli florets, 4 kale stalks, 3 chard stalks, 2 thin celery stalks, 2 eggs, about 20g of goat cheese log, optional nutritional yeast, black pepper, salt, lemon juice, thyme and extra virgin olive oil.
Clean all the vegetables. Cut the mushrooms into quarters or slices, the broccoli into small florets, the kale and chard leaves into strips or bite-sized pieces, and chop the celery. Heat a good frying pan (preferably cast iron) over medium-high heat and add the mushrooms without oil initially, leaving them undisturbed for two minutes to brown nicely.
Remove the mushrooms, add a little oil and the broccoli, season with salt and pepper, and sauté for a couple more minutes. Then add the chopped celery, sauté for another couple of minutes, and finally add the kale and Swiss chard. Season again with salt and pepper, flavor with dried thyme and a squeeze of lemon juice, and cook until the leaves are tender but still green.
Make a couple of wells in the vegetable mixture, lower the heat, crack the eggs into those wells, cover the pan, and let them cook to your liking, with the whites set and the yolks more or less runny. Before serving, you can sprinkle with a little... nutritional yeast and crumbled goat cheese To add flavor. You're left with one less spoon dish, more of a fork dish, very filling and without needing sides.
Kale salad ideas and tips to make them perfect
Beyond the specific recipes, it's worth pausing for a moment to consider the world of... salads with kaleBecause it offers so much versatility and often raises questions: whether it's too hard, whether it's bitter, whether it's difficult to season... with a couple of basic tricks and good combinations of ingredients, the result is spectacular.
One of the most frequently used formulas involves massaging the leaves with a mixture of olive oil, lemon and salt until softened, then combine them with crunchy vegetables like grated carrot and thinly sliced ​​radishes, chunks of ripe avocado, and a handful of seeds or nuts. This base is very versatile, vegan, and gluten-free, and you can easily adapt it to what you have at home.
You can also play with fruits To balance kale's natural bitterness, try this: for example, prepare a salad with steamed or simply massaged kale leaves, mixed with pomegranate seeds, sweet grapes, mango, or even avocado as a fatty fruit. This sweet and savory contrast makes the salad more appealing, even to those who aren't fans of bitter flavors.
Another interesting idea is to combine kale with a base of quinoa cooked in vegetable broth Instead of water, use salt to enhance the flavor. You can serve this mixture with feta cheese (or omit it for a vegan version), toasted nuts, and a citrus dressing with lemon or orange. This creates a very complete dish, rich in protein, perfect for vegetarians and vegans.
If you're someone who believes there's never too much cheese, you can take inspiration from American-style kale salads, where this leafy green is combined with strong cheeses, nuts, and bold dressings. For example, kale leaves massaged with oil, combined with apple, toasted walnuts, and a mature or blue cheese, can be reminiscent of classic cabbage salads but with a more modern twist.
And if what you're looking for is maximum simplicity, that will suffice. massaged kale, diced avocadoAdd a little shredded coconut if you'd like an exotic touch, some seeds (sesame, pumpkin, sunflower), and a basic dressing of oil, lemon, and salt. The key, always, is to respect the massage or quick blanching step to prevent the leaves from becoming too tough.
One-pot dishes with kale: soups and stews
Kale goes wonderfully in stews because It withstands prolonged cooking very well. It doesn't fall apart and maintains an attractive color, while also enriching the stew's nutritional value. There are many variations, but several common elements work in almost any kale soup recipe.
For example, you can prepare a complete soup with a base of pork sausage, vegetables, broth and white beansIn a large pot, brown the shredded meat in a little oil until well browned, set aside, and in the same fat sauté onion, thinly sliced ​​carrot, celery and sliced ​​garlic, seasoning lightly with salt and pepper.
When the vegetables are tender, add chicken broth with a little water, dry Italian seasoning (a mixture of herbs such as oregano, basil, thyme, etc.), return the sausage to the pot, and let it simmer over medium heat until the carrots and celery are cooked. At that point, add the chopped kale leaves (without the stems) and a few cooked white beans, and cook for a few more minutes until the cabbage wilts.
Served piping hot, a drizzle of extra virgin olive oil, freshly grated Parmesan cheese, and a few crushed red pepper flakes complete the dish. It's a soup that, while simple, is very filling and combines protein, carbohydrates, fiber, and healthy fats in a single bowl.
In the realm of legumes, it is also very common to see kale accompanying chickpeas in soups or stewsFrom mild versions with vegetable broth and a touch of lemon, to more substantial preparations that incorporate chorizo ​​or sausages, the idea is always similar: the kale is added at the end of cooking so that it is tender but not overcooked, absorbing flavors from the broth.
These soups and stews are especially appealing in cold weather, but many people enjoy them all year round because they are an easy way to incorporate multiple vegetables into a single dish, without the need for complicated techniques.
Overall, kale has gone from a passing fad to a staple ingredient in many kitchens for a very simple reason: It's versatile, nutritious, and goes well with almost everything.From crunchy salads and baked snacks to comforting soups, risottos, baked fish dishes, or savory polenta tarts, the possibilities are endless. With a few tricks to soften the leaves and the ideas you just saw, using up a bunch of kale is no longer a challenge but a perfect excuse to vary your daily menu without sacrificing flavor or health.
