Best Braised Kale
Braised Kale has as much calcium as milk, more vitamin C than an orange, is filled with antioxidants, and is a great anti-inflammatory food. This is one of our favorite cooked kale recipes, and it’s very easy to make!
If you’re looking for a kale side dish that is easy and delicious, look no further. This healthy cooked kale is seasoned and sauteed to perfection. We have a lot of delicious and healthy kale salad recipes on this website like this easy Mexican kale corn salad, this kale quinoa miso salad, and our oil-free massaged kale salad.
Reasons you will love this recipe
- Rich in Nutrients: This oil-free braised kale recipe is packed with vitamins, minerals, and antioxidants, offering a nutritious and healthy side dish.
- Full of Flavor: Braising kale without oil allows the natural flavors to shine through, while seasonings add depth and deliciousness to every bite.
- Low in Calories: With no added oils, this braised kale is a low-calorie option that’s perfect for those looking to enjoy a light yet satisfying dish.
Ingredients you will need
- Kale- Kale leaves are good for braising because their sturdy texture holds up well to slow cooking, allowing them to become tender while retaining their rich, earthy flavor.
- Onion & garlic- The caramelization of onions and the depth of garlic add complexity and richness, making the dish more flavorful and satisfying.
- Soy sauce- For a hint of umami flavor that pairs well with the earthy flavor of kale.
- Lemon- Adding lemon juice to cooked kale brightens the dish with a tangy acidity that balances the kale’s flavors and enhances its overall taste.
- Seasonings- Ground ginger and sea salt are the only spices needed to round out this dish.
How to braise kale
The recipe card at the bottom of the page has the full list of ingredients with measurements and instructions.
STEP #1: Begin by washing the kale thoroughly to remove dirt and debris. Don’t skip this because kale can be quite gritty sometimes.
STEP #2: 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.
STEP #3: Tear it into bite-sized pieces. The kale looks like a tremendous amount, but it will wilt down within minutes to only about 5-6 servings.
STEP #4: Slice the onion and mince the garlic. I like to cut my onions into crescent shapes, but you can really dice them any way that is preferable.
STEP #5: In a large stockpot, add veggie broth or water, onion, and minced garlic clove. Allow sautéing for approximately 5 minutes. Add kale, cover pot, and simmer until wilted–about 5 minutes.
STEP #6: Once kale is wilted and reduced dramatically in volume, add all spices, and cook uncovered for approximately 5-7 minutes, until tender and most liquid has cooked out.
*Originally published January 06, 2015.
Frequently Asked Questions
You can, but you’ll need to remove the little pieces of stems because they won’t cook to become soft. I prefer to purchase the loose leaf kale instead of using the precut-bagged kale that has stems in it. They are too fibrous and chewy.
Kale is perfectly cooked for around 5-7 minutes. Don’t overcook the kale, because it will turn an ugly brown color and not be the pretty bright green intended.
Store it in an airtight container in the refrigerator for up to 5 days.
More Fresh Kale Recipes
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Braised Kale Recipe
Ingredients
Instructions
- Begin by washing the kale thoroughly to remove dirt and debris. Don’t skip this because kale can be quite gritty sometimes.
- You can buy the bags of kale that is already destemmed, but it will have a lot of thick fibrous stems that you’ll need to remove. I prefer to buy fresh kale and remove the stems whole. Destemming is not difficult and doesn’t even require a knife or scissors. See pictures and instructions for destemming above.
- The kale looks like a tremendous amount, but it will wilt down within minutes to only about 5-6 servings. I usually purchase 1-2 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.
- Slice the onion and mince the garlic. I like to cut my onions into crescent shapes, but you can really dice them any way that is preferable.
- In a large stockpot, add veggie broth or water, onion, and minced garlic clove. Allow sautéing for 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 5-7 minutes, until tender and most liquid has cooked out.
- Serve and enjoy!
Video
Notes
Nutrition
Disclaimer
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
About Terri Edwards
Hi guys! I am the content creator behind EatPlant-Based and a licensed Food for Life instructor with the Physicians Committee for Responsible Medicine. I am passionate about sharing healthy recipes and tips to empower others to get healthy. I’m so glad you’re here! Read More…
Hi! Ive never liked kale but I’ll give this a try. It sounds good and I know it’s healthy. What KIND of kale? There are many different kinds, colors, textures. Thank you.
Hi Janet- Curly kale and dinosaur kale both work great in this recipe. I hope you enjoy it!
Sounds very good, but very hihpgh in sodium.
Mmmm… delicious! Flavor spot on! Thanks Terri!