Kale is predominantly a winter vegetable known for its leafy green texture. It is marked by both great taste and great health. Kale is served as an accompaniment to many dishes and is also an excellent addition to refreshing smoothies and healthy salads.Before talking about the recipes of kale, we shall talk about its health benefits.
Health Benefits Of Kale
a)The fiber and antioxidants in kale may offer protection against diabetes.
b)It is a rich source of potassium, which helps in reducing the risk of heart diseases.
c) The anti-inflammatory properties of kale also make it an ideal food to ease arthritis symptoms.
d)Eating more kale can help lower cholesterol levels.
e) Kale is rich in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
Now let us shed some light on the recipes of kale.
Kale Chickpeas Curry
This is a healthier version of the usual chickpea curry. It is not only healthy but quite yummy as well. See the recipe below to understand.
Start the process by washing and drying a bunch of kale. Roll the kale into a tight bunch and slice them into thin ribbons, discarding any tough veins.
Top up with 3 cups water. Bring to a boil. Cover with the pressure cooker lid (with weight). After 2 whistles, reduce the flame to lowest setting and allow to cook for 12-15 minutes.
Now heat 1 Tbsp oil in a pan. Add Nigella seeds to hot oil along with chopped garlic(4 Cloves) and a medium onion. Allow this to cook on low flame for 8-10 minutes until onions are very soft.
Once the cooker’s pressure has dropped, open and tip the contents into the kadai. Using a potato masher, mash 1/2 a cup of the chickpeas coarsely in the pan itself.
Now add salt to taste, 2 Tsp chole masala, 1 Tsp amchoor powder, red chilli powder and bring to a simmer. Switch off the flame, and garnish with 8-10 mint leaves.
Serve with rice or rotis or even pav.
The total cooking time for this simple and deliciously healthy recipe is just 15 minutes! Have a look at the recipe below 🙂
Start the process by washing a bunch of kale nicely, remove the center spine and chop up the leaves into small pieces. Keep aside.
Now heat a large pan with 1 Tbsp of oil and add 1/4 Tsp of mustard seeds. Once it splutters, add 1/2 Tsp of broken urad dal, 1/4 Tsp of jeera and temper the mixture.
Once the urad dal turns golden, add 5 cloves of garlic sliced garlic and saute for 30 seconds.
Then add a medium chopped onion and continue to saute until the onions turn translucent. After this add salt to taste now and continue to saute until the onions turns golden brown. Now add the chopped kale and about 1/4 Cup of water to the pan.
Continue to cook in medium flame, saute frequently, until all the water evaporates and the kale is cooked fully. Turn off the flame.
This is usually served along with rice as an accompaniment and makes sure that your tummy is full.
Start the process by heating 2 Tsp oil in a medium-sized skillet over medium-high heat.
Now splutter 1 Tsp mustard seeds and 1Tsp cumin seeds. After this add 2 garlic cloves and fry till slightly brown and aromatic.
Halve the chillies (2 – 3 whole red chillies) and add it to the oil. Add the chopped kale leaves(250-300 gms) and 1/2 Tsp turmeric and mix well.
Add salt(to taste) and cook uncovered till the leaves are cooked through. Garnish with 1/4 cup coconut and serve hot.
Kale And Roasted Cauliflower Salad
A yummy Kale salad recipe for the vegetarians. This recipe is laced with the taste of cauliflower, feta cheese and healthy nuts!
Start the process by taking a baking sheet.
Now on a large rimmed baking sheet, toss cauliflower florets (450gms)with 2 Tbsp olive oil and 1/8 teaspoon each of salt and pepper. Roast in 450°F oven for 25 minutes, or until stems are tender. After this in a large bowl, whisk lemon juice(1/4 cup), 1 Tbsp olive oil and 1/2 teaspoon salt. Toss kale(1 bunch chopped, without ribs) with dressing. Let it stand for at least 5 minutes.
After this to kale, add cooked cauliflower, onion(1/4 cup), feta cheese(1/3 cup), raisins(1/3 cup), and toasted almonds1/3 cup). Toss this until all the ingredients get mixed properly.
Kale Salad With Chicken
Start the process by preparing the dressing first. In a blender, put 1/2 cup roasted unsalted peanuts, 2 Tbsp cider vinegar, 2 Tbsp low-sodium soy sauce, 2 Tbsp sunflower oil, 1 Tbsp honey,1 Tbsp water and 1 Tsp minced jalapeño until slightly chunky.
Stir this in cilantro(1/4 cup). For preparing the salad, massage the kale with your hands until it gets softened. Add the salad dressing and toss properly.
Your Kale Salad with Chicken is ready to be devoured.
How To Juice Kale?
Kale juice helps in losing weight and also helps in detoxifying your body. Here is a super quick video on making kale juice.
We hope you liked the recipes! We would love it if you also share some of your own recipes with us 🙂