K ale is one of the most nutritious plant foods which can be used to prepare various types of Kale recipes. It can be either consumed raw or you can use it with other ingredients to prepare delicious and healthy cuisines.
Always keep in mind that whatever you eat for breakfast, lunch or in the dinner, it should be healthy and good for your health. So, when it comes to kale recipes, you must not think twice to have it in your meals. This superfood cruciferous leafy green has disease-fighting nutrients and is quite low in calories and fat.
Must try Kale recipes
The kale recipes not only taste yummy, but give you the number of options to enjoy it in the snack and meal ideas, which are quite easy to make. You can use kale in the salad, pasta, soup etc. If you are wondering how to use Vitamin-rich kale in your diet, here we are giving some recipes that you must try to give the essential amount of vitamins to your family.
- Kale and Apple Salad
- Grilled Chicken with Roasted Kale
- Kale and Pistachio Pesto Spaghetti
- Lentil Soup with Kale and Sausage
Kale and Apple Salad
Eating kale raw is far better than enjoying its cooked version. The vitamin-rich kale recipe is prepared with apple, dates, almonds and cheese, thus enhancing the flavor of kale. A light lemon dressing is something that makes this salad tastier and delicious with satisfying depth of flavor.
Quick Stats:
- Prep time: 20 minutes
- Cooking time: 10 minutes
- Servings: 6
Ingredients:
- 3 tablespoons of lemon juice
- 2 tablespoons of olive oil
- Kosher salt as per the taste
- 1 bunch of kale (remove ribs and chopped kale)
- One-fourth cup of dates
- 1 apple
- One-fourth cup of slivered almonds
- One-fourth cup of finely grated Pecorino
- Ground black pepper as per the taste
Method to Prepare:
- Take a large bowl and add lemon juice, olive oil and one-fourth teaspoon of kosher salt. Mix all these ingredients well.
- Now, you need to add kale and toss the mixture with the kale so that everything mixes properly. Let it rest for 10 minutes.
- While kale is resting in a bowl, take one-fourth cup of dates and cut them into thin slices and also cut the apple into slices like matchsticks.
- Now, add the sliced dates and apples in a bowl of kale. Also add almonds and cheese into the bowl. Now, add some salt and ground black pepper as per the taste. Toss all these ingredients well so that everything gets combined evenly.
Nutritional Value:
- Calories: 151cal
- Fat: 8.5g
- Cholesterol: 4mg
- Carbohydrates: 17g
- Fiber: 1g
- Protein: 5g
Must Read:- High Protein Salad Recipes – Your Best Friend on a Diet
Grilled Chicken with Roasted Kale
Why not try kale with your chicken recipe? If you have never tried this before, it’s the right time to have this. Get some grilled chicken with roasted kale and have a unique recipe.
Quick Stats:
- Prep time: 20 minutes
- Cooking time: 20 minutes
- Servings: 4
Ingredients:
- Half pound of red skinned potatoes and cut them into small pieces
- 2-3 tablespoons of olive oil
- 1 large bunch of kale and cut leaves
- 3-4 thinly sliced garlic cloves
- Kosher salt as per the taste
- Ground black pepper as per the taste
- 2 large chicken breasts (skinless and boneless)
- 4 cups of mixed salad greens
- Half cup of cherry tomatoes and cut them into halves
- One-third cup of grated Parmesan
- 1 tablespoon of lemon juice
Method to Prepare:
- Preheat your oven to 425 degrees F.
- Take a rimmed baking sheet and put potatoes on it. Drizzle 1 tablespoon of olive oil on the potatoes and toss them.
- Make the single layer of the greased potatoes and roast them for 5 minutes.
- Now, take a large bowl and add kale, garlic, half tablespoon of olive oil and some salt and black pepper to taste in it. Toss all these ingredients well.
- After this, add this kale mixture to the baking sheet with the potatoes and mix everything properly.
- Now, you have to roast the kale for 15-20 minutes or until they turn crispy and potatoes become soft.
- In the meantime, preheat the grill or grill pan to the medium heat and brush it with olive oil.
- Cut the chicken breasts into half horizontally so that you can prepare 4 cutlets. Coat these chicken slices with olive oil and spread some salt and black pepper on them.
- You have to grill the chicken until they are cooked, it will take around 2-4 minutes on each side.
- Once the pieces of chicken breasts are cooked thoroughly, transfer them to a plate.
- Now, take a large bowl and add the kale mixture, half teaspoon of olive oil, mixed salad greens, cherry tomatoes, grated Parmesan, lemon juice, salt and black pepper.
- Take 4 serving plates and place 1-1 grilled chicken in each plate and serve it with kale salad.
Nutritional Value:
- Calories: 434cal
- Fat: 14g
- Cholesterol: 112mg
- Carbohydrates: 28g
- Fiber: 6g
- Protein: 50g
Kale and Pistachio Pesto Spaghetti
Adding kale in your pesto spaghetti is something you will definitely love to have again and again. So, don’t miss this healthy spaghetti and enjoy it with your family.
Quick Stats:
- Prep time: 10 minutes
- Cooking time: 15 minutes
- Servings: 4
Ingredients:
- Kosher salt
- 1 bunch of kale and tear the leaves
- 10 ounces of whole-wheat spaghetti
- 2 tablespoons of roasted salted pistachios
- 1 minced garlic clove
- 1 cup of fresh parsley leaves
- One-fourth cup of olive oil
- 2 tablespoons of grated Parmesan
- 1 tablespoon of lemon juice
- Lemon wedges for serving
- Ground black pepper as per the taste
Method to Prepare:
- Take a large bowl of water and add salt in it. Bring the salted water to boil Also, keep ready another bowl ready with ice and water.
- Now, add kale to the boiling salted water and cook for about 2 minutes or until the kale becomes a little soft and wilted and stir occasionally.
- With the help of a slotted spoon, transfer this boiled kale to the bowl of ice water. Once it is cooled, drain and squeeze out all the extra water. And chop the kale unevenly.
- After this, you have to add the pasta to the boiling water and cook as per the instructions given on the package. Keep around a half cup of pasta water aside and drain the pasta.
- Then, add the pistachios and garlic in a food processor and beat them until they are finely chopped. After this, add the boiled and chopped kale and one cup of parsley leaves in the food processor and beat until these ingredients are finely chopped. Then add some oil, grated parmesan, lemon juice, and half teaspoon of salt, half teaspoon of black pepper. Simply pulse them so that they combine evenly with other ingredients. Now, your pesto is ready.
- Add pesto to the pasta and toss them. Also add some spoonful of the reserved water, only if you feel that pasta is dry.
- Season the pasta with salt and black pepper and serve it warm with lemon wedges.
Nutritional Value:
- Calories: 470cal
- Fat: 18g
- Cholesterol: 2mg
- Carbohydrates: 67g
- Fiber: 12g
- Protein: 16g
Lentil Soup with Kale and Sausage
Do you love to have soup? So try this soup which is prepared with kale and sausage. You might have never enjoyed such soup ever before. Prepare this soup this weekend and surprise your family with something new.
Quick Stats:
- Prep time: 10 minutes
- Cooking time: 1 hour 10 minutes
- Servings: 6
Ingredients:
- 2 tablespoons of extra virgin olive oil
- 1 pound of hot or sweet Italian sausage
- 4-5 finely chopped garlic cloves
- 2 bay leaves
- 2 stems of rosemary
- 1 finely chopped carrot
- 2 medium chopped onions
- 1 diced potatoes
- 2 tablespoons of tomato paste
- 1 bunch of chopped black kale
- Half teaspoon of powdered Nutmeg
- Half cup of dry white or red wine
- 6 cups of chicken stock
- One cup of brown lentils
- For serving – grated pecorino cheese
Method to Prepare:
- Take a large soup pot and heat olive oil in it on a medium to high heat.
- After this, add the Italian sausage and cook while crumbling the sausage with a spoon, until it turns brown.
- Now, add garlic, bay leaves, rosemary, chopped carrot, onions, potatoes, some salt and black pepper. You have to cook all these ingredients until the vegetables become soft, it will take around 7-8 minutes.
- Once the vegetables are cooked, you have to add the tomato paste and cook it for another 1 minute.
- Add kale and nutmeg and stir them well in the mixture.
- Next, add the dry white or red wine and while stirring, scrap the bottom of the pot with a spoon.
- Then, add chicken stock and 2 cups of water in the pot and bring the liquid to boil.
- Now, add one cup of brown lentils and cook it on low heat for 30-35 minutes, or until the lentils become soft. It will make a thick soup.
- Once everything is cooked perfectly, take out the rosemary stems and bay leaves from the soup.
- Pour the hot soup into the serving bowls and put some grated pecorino cheese on the top.
Nutritional Value:
- Calories: 380cal
- Fat: 13g
- Cholesterol: 23mg
- Carbohydrates: 44g
- Fiber: 9g
- Protein: 25g
Must Read:- Soup at Home | 5 Steps to Make Easy and Nutritious Soups
Final Words
If you have kale in your kitchen, you must not miss adding this highly nutritious and vitamin-rich superfood in your meals in some unique ways. Prepare some healthy snack or meal with kale as one of the ingredients and enjoy delicious yet healthy food.
