Kale: Recipes

January 30, 2001

Kale: Recipes

see also: Kale: Member of the cabbage family is one of the healthiest vegetables

Steamed Kale

  • 1 pound kale
  • 2 teaspoons oil
  • 2 garlic cloves
  • 1/4 cup water

Wash kale well. Cut off and discard tough stems. Cut kale into 1-inch strips.

Heat oil in large pot. Add garlic and cook for 15 seconds. Add water, and bring to a boil. Add kale and toss to mix well.

Cover pot and steam kale for about 6 minutes or until it is tender but still bright green.

Serves 4.

- Source: Maryland Women, Infants, and Children

Barbara's Kale Cream Sauce Over Pasta

  • 1 pound pasta, cooked and drained
  • 1 tablespoon soy margarine
  • 2 tablespoons whole-wheat flour
  • 1 cup soy milk
  • 3 tablespoons nutritional yeast *
  • 1/2 to 1 teaspoon each basil, thyme, dill, garlic powder
  • salt and pepper, to taste
  • 10-ounce box frozen kale

Heat all ingredients except pasta together in pan over medium heat, stirring often, until kale is done. Pour sauce over cooked pasta and serve.


Serves 5.

Nutritional information per serving: 339 calories; 13 grams protein; 62 grams carbohydrates; 5 grams fat; 86 milligrams calcium; 4 milligrams iron; 58 milligrams sodium; and 4 grams dietary fiber.

- Reprinted from "Simply Vegan" by Debra Wasserman and Reed Mangels, The Vegetarian Resource Group, P.O. Box 1463, Baltimore, Md. 21203;;; or call 1-410-366-VEGE

* Nutritional yeast comes in flakes or powder, and is typically yellow or a dull yellow-brown. It is often used in vegan dishes to simulate a cheesy flavor and is a thickener.

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