This is one of our favorite cooked kale recipes, and it’s very easy to make! Braised Kale is delicious and power-packed with protein.
Easy seasoning for braised kale
Seasonings used in this braised kale recipe are so simple and delicious. They include:
- minced garlic
- diced onion
- soy sauce
- ginger (fresh or ground)
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One thing I’ve noticed with the pre-cut kale in bags is that the leaves are sliced horizontally which causes the stems to be included in them. The stems are so fibrous that it’s best to take them out, because they won’t cook down to being soft.
Those cut bags of kale are great for things like smoothies, but not so much for braising or kale salad. I always buy the whole leaf kale and de-stem it. Only takes a few minutes.
Destemming is not difficult and doesn’t even require a knife or scissors. To strip out the stems, simply grasp a kale leaf with one hand by the stem. Wrap your other hand firmly around the lower end of the leafy part. Slide your hand up the leaf, staying close to the stem, to strip off the leafy part.
There is even a kitchen tool called Loose Leaf Kale, Chard, Collard Greens and Herb Stripper to make it even more simple.
Making braised kale in cooking classes
Class participants are always amazed at how easy it is to make, and they love hearing about the healthy benefits as well.
The Benefits of Kale
Kale is green leafy vegetable in the Brassica family, which includes Brussels sprouts, collards and cabbage. Kale was brought to the United States by English settlers in the seventeenth century.
Kale should be purchased when it has deeply colored leaves and hardy stems. The peak season for kale is the middle of winter to the beginning of spring, although it is available throughout the year.–LiveStrong
At just 33 calories, one cup of raw kale has:
- Nearly 3 grams of protein
- 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
- Vitamins A, C, and K
- Folate, a B vitamin that’s key for brain development
- Alpha-linolenic acid, an omega-3 fatty acid. (While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.
- Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against macular degeneration and cataractsMinerals including phosphorus, potassium, calcium, and zinc
Other recipes with greens
Plant-Based Vegan Starter Kits $27
- 1 lb chopped kale, or fresh from your garden
- 1 onion, sliced
- 2 cloves garlic, minced
- 1/4 cup veggie broth, or water
- 4 Tbsp soy sauce, or Bragg's Aminos
- 1 tsp ground ginger
- 1 tsp sea salt
- The kale looks like a tremendous amount, but it will wilt down within minutes to only about 5-6 servings. I usually purchase about 3 fresh bunches of it. If you have a lot of fresh kale from your garden, even better! Wash and remove the stems from each leaf.
- In large stock pot, add veggie broth or water, onion, and minced garlic clove. Allow to sauté approximately 5 minutes.
- Add kale, cover pot, and simmer until wilted--about 5 minutes.
- Once kale is wilted, and reduced dramatically in volume, add all spices, and cook UNcovered for approximately 10 minutes, until tender and most liquid has cooked out.
- Serve and enjoy!
Chef'n LooseLeaf Kale, Chard, Collard Greens and Herb Stripper
Kikkoman Light Soy Sauce, 10 Ounce (Pack of 2)
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Amount Per Serving: Calories: 54 Total Fat: 1g Carbohydrates: 9g Fiber: 2g Sugar: 3g Protein: 4g