kale
Also known as:
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Also known as:
Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
A hearty and savory vegan breakfast or brunch bowl, packed with protein-rich tofu scramble, sweet roasted potatoes, and garlicky kale. Topped with creamy avocado, it's a complete and satisfying plant-based meal.
A vibrant and refreshing kale salad tossed in a creamy lemon-tahini vinaigrette and topped with crunchy sunflower seeds. This simple, nutrient-packed salad is ready in minutes and perfect as a light side.
A simple, vibrant side dish of tender kale sautéed with garlic and a hint of chili, finished with a bright squeeze of lemon. Ready in under 10 minutes and packed with nutrients.
A simple, refreshing vegan kale salad. Tender massaged kale and crisp carrots are tossed in a light, creamy lemon-tahini dressing. A perfect healthy side dish ready in minutes.
A vibrant, protein-packed vegan stir-fry featuring crispy tempeh, fresh zucchini, and kale. The savory, tangy sauce is made from scratch with fresh tomatoes, ginger, and garlic for a healthy and satisfying weeknight meal.
Fresh kale typically lasts 5 to 7 days when stored in a plastic bag in the crisper drawer.
Yes, kale freezes well. It is best to blanch it in boiling water for 2 minutes, then shock in ice water before freezing to preserve color and nutrients.
Look for firm, deeply colored leaves that are not wilted, yellowed, or showing brown spots.
Swiss chard, collard greens, or spinach are the best substitutes depending on the cooking method.
Massaging the leaves with oil or acid (like lemon juice), or cooking it with a pinch of salt and fat, helps neutralize the bitterness.
Yes, the stems are very fibrous and tough. It is generally recommended to strip the leaves off the stems before use.
Both have benefits. Raw kale preserves Vitamin C, while cooking can make certain minerals more bioavailable and is easier on the digestion for some.
Kale is commonly used in salads, smoothies, soups, stews, and baked into crispy kale chips.
kale is a versatile ingredient found in cuisines around the world. With 49 calories per 100g and 3.3 grams of protein, it's a nutritious addition to many dishes.
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