How to Cook Kale: Learn 5 Delicious Ways to Enjoy This Leafy Green Veggie 

Somehow, kale shot to fame after spending decades as a decoration in butcher’s shop windows, adorning trays of lamb chops and pork schnitzels. While enjoying its moment in the spotlight, kale has been celebrated for its health-giving qualities and sits alongside Goji berries, chia seeds and walnuts as a superfood. Many people love it, adding it to soups, baking it into chips and generally singing its green, virtuous praises. Others, on the other hand, claim it tastes like yard clippings. Even with the best intentions to cook with it, most people spend the working week watching it wither in the crisper, knowing its eventual fate will be the compost. 
Written by Elise Goldsworthy
Bachelor of Health Science (NUTRITIONAL MEDICINE)
January 22, 2025

Whether you’re a kale cheerleader or a sworn kale-dodger, its health claims are true; therefore, it’s worthwhile learning how to make it taste… well, good. If you’ve struggled to know just how to cook kale, this article is for you. Packed with nutrients, this leafy green is actually incredibly versatile in the kitchen. Learn five delicious ways to cook kale, including a handful of recipes to help you fall in love (or at least in like) with this cruciferous veg. 

Cooked Kale: The Health Benefits of this Superfood 

While eating raw kale is okay, you get added nutritional benefits from cooking it. Cooking kale can enhance its nutritional profile by making certain nutrients more bioavailable. When heat is used, it breaks down kale’s tough, fibrous cell walls and reduces oxalate levels, impairing the absorption of minerals such as calcium and iron. Cooking kale also makes it more digestible and general to your digestive system while supporting your gut microbiome health.

Here’s why you should make kale a regular part of your diet: 

With benefits like these, you’ll want to incorporate kale into your meals as much as possible. So, how do you make it taste great? 

A chef holding some kale amongst other vegetables.

5 Delicious Ways to Cook Kale 

Sautéing Kale 

Sautéing is a quick and straightforward way to enjoy tender, flavourful kale. 

How to Sauté Kale: 

  1. Heat olive oil in a large pan over medium heat. 

  2. Add minced garlic and cook until fragrant (about 30 seconds). 

  3. Add cleaned and chopped kale, along with a pinch of salt and a splash of water. 

  4. Stir and cook for about 5-7 minutes, or until the kale is tender but still vibrant green. 

  5. Finish with a squeeze of lemon juice if desired before serving.

Steaming Kale 

Steaming preserves kale’s nutrients and keeps its texture tender yet firm. 

How to Steam Kale

  1. Remove the tough stems and chop the leaves into bite-sized pieces. 

  2. Bring a pot of water to a boil and place a steaming basket over it. 

  3. Add the kale to the basket, cover, and steam for 5-7 minutes, or until just wilted.

  4. Remove from basket, add a drizzle of olive oil and serve. 

Roasting Kale 

Roasting kale creates crisp, flavour-packed snacks or toppings. 

How to Roast Kale:

  1. Preheat your oven to 175°C. 

  2. Tear kale leaves into bite-sized pieces, removing the stems. 

  3. Toss with olive oil and season with salt, pepper, or your choice of seasoning (like paprika, garlic powder, or nutritional yeast). 

  4. Spread in a single layer on a baking tray and roast for 10-15 minutes, checking frequently to avoid burning.

Blending Kale 

Use kale in smoothies, pesto, and pureés for a boost of effortless nutrients. 

How to Blend Kale

  1. For smoothies, add a handful of fresh or frozen kale to your blender along with fruits like banana or pineapple, a liquid base (milk, juice, or water), and a scoop of yoghurt for creaminess. Learn the ultimate smoothie formula to boost your smoothies at home. 

  2. To make a pesto, blend kale with garlic, olive oil, pine nuts or walnuts, Parmesan cheese, and a squeeze of lemon juice until smooth. 

Boiling Kale 

Boiling is a great way to incorporate kale into soups and stews to create a hearty meal. 

How to Boil Kale

  1. Add chopped kale to a pot of simmering broth or water. 

  2. Cook for 5-10 minutes, or until tender. 

  3. Drain and season with a pinch of salt or incorporate it directly into your soup recipe.

  4. Alternately, you can add kale towards the end of any soup recipe and simmer for 10 minutes before serving. 

2 bowls full of kale.

Cooking with Kale Made Easy 

Kale is one of the easiest ways to add a nutritional boost to your meals, and its versatility means there’s a recipe for everyone. Whether you sauté it with garlic, roast it into crispy chips, or turn it into a vibrant pesto, kale offers an array of options to fit your taste and dietary needs.


5 Easy and Nutritious Kale Recipes

Recipes

Kale chips in a ceramic bowl

Crispy Chilli Kale Chips

Ingredients 

  • 1 large bunch of fresh kale, washed and thoroughly dried 
  • 2 tablespoons olive oil 
  • 1 teaspoon chilli powder (adjust to taste) 
  • ½ teaspoon smoked paprika 
  • ½ teaspoon garlic powder 
  • ½ teaspoon salt 

Method 

  1. Preheat your oven to 150°C and line a baking tray with baking paper. 
  2. Remove kale leaves from the tough stems and tear them into bite-sized pieces. Ensure the kale is completely dry to achieve maximum crispiness. 
  3. Place the kale in a large bowl and drizzle with olive oil. Massage the oil into the leaves to coat them evenly. 
  4. In a small bowl, mix the chilli powder, smoked paprika, garlic powder, and salt. Sprinkle the spice mixture over the kale and toss well to ensure all the leaves are seasoned. 
  5. Spread the kale leaves in a single layer on the prepared baking tray, being careful not to overcrowd. 
  6. Bake the kale for 15-20 minutes or until the leaves are crispy and slightly browned at the edges. Check frequently to prevent burning. 
  7. Allow the kale chips to cool slightly before serving. Store any leftovers in an airtight container for up to two days.

Kale and White Bean Soup

Ingredients

  • 1 tablespoon olive oil 
  • 1 medium onion, finely chopped 
  • 2 cloves garlic, minced 
  • 2 medium carrots, diced 
  • 2 celery stalks, diced 
  • 1 teaspoon dried thyme 
  • 1 teaspoon smoked paprika 
  • 6 cups vegetable stock 
  • 2 cans (400g each) cannellini beans, drained and rinsed 
  • 4 cups kale, stems removed and leaves roughly chopped 
  • Salt and pepper, to taste 
  • Juice of ½ a lemon (optional) 
  • Crusty bread for serving 

Method

  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic, cooking for 2-3 minutes until softened and fragrant. 
  2. Stir in the carrots and celery, cooking for an additional 5 minutes until the vegetables begin to soften. 
  3. Add the dried thyme and smoked paprika, stirring to coat the vegetables with the spices. 
  4. Pour in the vegetable stock and bring to a boil. Reduce the heat to a simmer and cook for 10 minutes to allow the flavours to meld. 
  5. Add the cannellini beans and kale, stirring well. Simmer for another 5-7 minutes, or until the kale is tender. 
  6. Season the soup with salt and pepper to taste. For added brightness, stir in the juice of half a lemon just before serving. 
  7. Ladle the soup into bowls and serve warm with crusty bread on the side. 

Kale Pesto Pasta 

Ingredients 

  • 300g pasta of your choice (e.g., spaghetti, penne, or fusilli) 
  • 2 cups fresh kale leaves, tough stems removed 
  • 1 cup fresh basil leaves 
  • ⅓ cup grated Parmesan cheese (or nutritional yeast for a vegan option) 
  • ⅓ cup pine nuts (or walnuts as an alternative) 
  • 2 cloves garlic, peeled 
  • ½ cup olive oil 
  • Juice of ½ lemon 
  • Salt and pepper to taste 

Method 

  1. Bring a large pot of salted water to a boil. Cook the pasta according to the package instructions until al dente. Reserve ½ cup of pasta water before draining, then set the cooked pasta aside. 
  2. While the pasta is cooking, prepare the kale pesto. Add the kale leaves, basil, Parmesan cheese, pine nuts, garlic, olive oil, and lemon juice into a food processor or blender. Blend until smooth, stopping to scrape down the sides as needed. If the mixture is too thick, add a tablespoon of pasta water at a time until the desired consistency is achieved. 
  3. Season the pesto with salt and pepper to taste. 
  4. Toss the drained pasta with the kale pesto in a large mixing bowl or return it to the pot, ensuring the pasta is evenly coated. If the mixture is too thick, add a bit more reserved pasta water to loosen it up. 
  5. Serve immediately, garnished with extra Parmesan cheese, a squeeze of lemon, or a sprinkle of pine nuts if desired.

Sautéed Garlic Kale 

Ingredients 

  • 1 large bunch of fresh kale, washed and stems removed 
  • 2 tablespoons olive oil 
  • 3 cloves garlic, finely minced 
  • 1/4 teaspoon chilli flakes (optional) 
  • Salt and pepper to taste 

Method 

  1. Prepare the kale by tearing or cutting the leaves into bite-sized pieces. 
  2. Heat olive oil in a large pan over medium heat. 
  3. Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to burn it. 
  4. If desired, add chilli flakes for a hint of spice and stir briefly. 
  5. Gradually add the kale to the pan, stirring to coat the leaves in the garlic-infused oil. 
  6. Cook for 5-7 minutes, stirring occasionally, until the kale is wilted and tender. 
  7. Season with salt and pepper and a squeeze of lemon juice to taste.
  8. Serve immediately as a nutritious side dish or a topping for grain bowls.

Steamed Kale with Sesame Soy Dressing 

Ingredients 

  • 1 large bunch of fresh kale, washed and stems removed 
  • 2 tablespoons soy sauce 
  • 1 tablespoon sesame oil 
  • 1 teaspoon rice vinegar 
  • 1 teaspoon honey or maple syrup 
  • 1 tablespoon sesame seeds, toasted 
  • Salt and pepper to taste 

Method 

  1. Prepare the kale by tearing or cutting the leaves into bite-sized pieces. 
  2. Fill a pot with a small amount of water and bring it to a boil. Place a steamer basket over the pot and add the kale. Cover and steam for 5-7 minutes until the kale is tender but still vibrant green. 
  3. While the kale cooks, whisk together the soy sauce, sesame oil, rice vinegar, and honey (or maple syrup) in a small bowl to create the dressing. 
  4. Transfer the steamed kale to a serving dish and drizzle the sesame and soy dressing over the top. 
  5. Toss gently to coat the kale evenly with the dressing. 
  6. Sprinkle it with toasted sesame seeds and season with salt and pepper to taste. Serve warm as a healthy side dish or salad alternative.

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