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A picture collage of 4 different types of kale

How to Cook Kale

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  • Author: Vicky and Ruth
  • Total Time: 10 minutes
  • Yield: 6 cups 1x
  • Diet: Vegan


How to cook kale: from fresh salads to comforting soups and creamy pesto, we'll show you how to cook this healthy green cruciferous vegetable.


Units Scale
  • 6 cups of kale, chopped
  • 2 tbsp extra virgin olive oil
  • 3 cloves of garlic
  • 1/4 tsp salt
  • 1 lemon


Sauteed Kale

  1. In a large skillet heat olive oil, add kale, garlic, and salt. Sauté until tender for about 10 minutes. See more details in the post above. 

Blanched Kale

  1. Place the kale in a large heatproof bowl. Pour 6 cups of boiling water over and let it sit for 5 minutes. Drain and run it through cold water. Squeeze the excess water with your hands and transfer it to a large serving bowl.

Braised Kale

  1. Add kale to your favorite sauce, bring to a boil, and simmer for 30 minutes.

Adding Kale to soup

  1. Add kale you your bean or vegetable soup and enjoy a serving of green leafy vegetables

Massaging Kale

  1. The best way to enjoy kale in a salad is by massaging it.  Place chopped kale in a bowl, add 1/2 tsp salt. 1 tbsp olive oil and the juice of one lemon.
  2. Using your hands massage the kale to break down the fibers and make it more tender to eat and more digestable. 

Making Kale Pesto

  1. Replace kale with basil in your favorite homemade pesto recipe

Green Smoothies

  1. Add kale to your favorite green smoothie recipe
  • Prep Time: 10
  • Category: Salad
  • Method: Raw
  • Cuisine: American


  • Serving Size: 2 cups sautéed massaged kale
  • Calories: 114
  • Sugar: 2.8 g
  • Sodium: 206.8 mg
  • Fat: 9.8 g
  • Saturated Fat: 1.4 g
  • Trans Fat: 0 g
  • Carbohydrates: 8.4 g
  • Fiber: 1.4 g
  • Protein: 1.7 g
  • Cholesterol: 0 mg

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