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.
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:
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Loaded with nutrients - Kale is packed with vitamins A, K, and vitamin C, as well as essential minerals like calcium, iron and magnesium.
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Rich in antioxidants - These compounds help fight inflammation and reduce the risk of chronic diseases.
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Promotes digestion - Kale’s high fibre content supports healthy digestion and weight management.
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Anti-diabetic effects - Research suggests polyphenol compounds in kale have a potential role in reducing type 2 diabetes symptoms, including insulin resistance.
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Hormone-balancing: Kale contains sulforaphane, which has powerful oestrogen-regulating properties and may help prevent certain types of cancer.
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?

5 Delicious Ways to Cook Kale
Sautéing Kale
Sautéing is a quick and straightforward way to enjoy tender, flavourful kale.
How to Sauté Kale:
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Heat olive oil in a large pan over medium heat.
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Add minced garlic and cook until fragrant (about 30 seconds).
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Add cleaned and chopped kale, along with a pinch of salt and a splash of water.
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Stir and cook for about 5-7 minutes, or until the kale is tender but still vibrant green.
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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
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Remove the tough stems and chop the leaves into bite-sized pieces.
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Bring a pot of water to a boil and place a steaming basket over it.
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Add the kale to the basket, cover, and steam for 5-7 minutes, or until just wilted.
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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:
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Preheat your oven to 175°C.
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Tear kale leaves into bite-sized pieces, removing the stems.
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Toss with olive oil and season with salt, pepper, or your choice of seasoning (like paprika, garlic powder, or nutritional yeast).
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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
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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.
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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
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Add chopped kale to a pot of simmering broth or water.
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Cook for 5-10 minutes, or until tender.
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Drain and season with a pinch of salt or incorporate it directly into your soup recipe.
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Alternately, you can add kale towards the end of any soup recipe and simmer for 10 minutes before serving.

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
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
- Preheat your oven to 150°C and line a baking tray with baking paper.
- Remove kale leaves from the tough stems and tear them into bite-sized pieces. Ensure the kale is completely dry to achieve maximum crispiness.
- Place the kale in a large bowl and drizzle with olive oil. Massage the oil into the leaves to coat them evenly.
- 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.
- Spread the kale leaves in a single layer on the prepared baking tray, being careful not to overcrowd.
- Bake the kale for 15-20 minutes or until the leaves are crispy and slightly browned at the edges. Check frequently to prevent burning.
- 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
- 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.
- Stir in the carrots and celery, cooking for an additional 5 minutes until the vegetables begin to soften.
- Add the dried thyme and smoked paprika, stirring to coat the vegetables with the spices.
- 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.
- Add the cannellini beans and kale, stirring well. Simmer for another 5-7 minutes, or until the kale is tender.
- Season the soup with salt and pepper to taste. For added brightness, stir in the juice of half a lemon just before serving.
- Ladle the soup into bowls and serve warm with crusty bread on the side.