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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.

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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; vrg@vrg.org; www.vrg.org; 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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