How to Eat Kale

Co-authored by wikiHow Staff

Last Updated: January 28, 2023 References Tested

Kale is a nutritious vegetable that is quite popular these days. Its bitterness makes it a bit of an acquired taste, but there are many ways to prepare and enjoy it. Some people like eating kale raw, while others need to cook it to fully appreciate it. You can mix kale with salads, soups, and pastas, or you can boil it and have it by itself. You can even make kale chips to add some crunch to your vegetable intake!

Method 1

Method 1 of 2:

Mixing Kale with Other Foods

1
Slice kale into thin ribbons to put it in salad. Kale can be consumed raw and it makes a nice complementary piece to any meal. Cut the kale into fine ribbons and sprinkle the ribbons onto your salad. Use 1 leaf of kale to start. You can add 1-2 more leaves if you like how it tastes!
- Kale has a rough texture and slightly bitter taste, which helps balance some of the sweeter ingredients in a salad.
Tip: Mix kale with grated Pecorino Romano cheese, 2 juiced lemons, 0.5 cups (120 mL) of olive oil, salt, and pepper to create a salad that’s perfect for late summer.
2
Put kale in soup to add green to your meal. Kale doesn’t fall apart into wet strings when it’s in soup. Unlike spinach, kale keeps its sturdy texture when in soup and adds crunch to the meal. Simply cut the kale into ribbons and submerge them in the soup.
- Two soups that really stand out with kale: turkey chili and apple soup.
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3
Mix kale into pasta to add texture to the dish. Chop up 2-3 leaves of kale and put them in your pasta dish. Mix the kale in with a spoon before serving the meal to your family. Just like with soups, kale doesn’t wilt or lose its texture when it’s submerged in pasta.^{[1]
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- Make sure to thoroughly wash kale before putting it in any dish. Run it under cold water for 1 minute to get it ready to eat.
4
Use kale instead of lettuce for a sandwich or burger. A non-curly type of kale works best for this, such as baby kale or Red Russian. Cut 1 kale leaf in half so that it fits in your sandwich or burger. If you want to add even more flavor to your food, sauté the kale before putting it in the sandwich or burger.^{[2]
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- While lettuce is healthy for you, kale is the most nutritious green leafy vegetable.
5
Put fruits and vegetables on a kale leaf to make a kale wrap. Take 4-5 leaves of raw kale and lay them flat on a plate. Then, add your favorite sandwich or taco ingredients. For instance, fill the kale with cherry tomatoes, chopped mangos, bell peppers, and raspberries for a healthy, delicious meal.^{[3]
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- Dinosaur kale makes for a great taco shell substitute.

Method 2

Method 2 of 2:

Cooking, Baking, and Juicing Kale

1
Boil kale to make it soft and easier to chew. Kale is a tough green, and many people have a difficult time chewing and eating raw kale. To get it soft, silky, and easy to consume, fill a pot halfway to the top with water and bring it to a boil. Once the water is bubbling, place the kale in the pot and let the leaves sit in the water for 5-10 minutes.
- Sprinkle some salt into the water to add a little bit of flavor to the kale.
2
Bake the kale to make crispy chips. This is a simple, healthy snack that is incredibly easy to make. All you have to do is take 4-5 kale leaves and put them on a flat tray covered in aluminum foil. Drizzle 1 teaspoon (4.9 mL) of olive oil and sprinkle 1 teaspoon (5 grams) of salt onto the kale and put the tray in the oven. Bake the kale in the oven at 350 °F (177 °C) for 10-15 minutes and enjoy!^{[4]
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- Let the kale sit for 5 minutes after you remove it from the oven so it gets a chance to cool down.
3
Blend kale to create a smoothie. In 5 minutes, you can make a kale smoothie that’s healthy and delicious. All you need are 3-4 chopped kale leaves, 2 parts liquid, and 1 part fruit. Chop the fruit into small pieces and put all the ingredients in a blender. Puree the mixture for 5 minutes, or until it turns into a smooth liquid.^{[5]
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- Serve the smoothie over ice to get a cool, refreshing beverage.
Tip: Put 3-4 chopped kale leaves, 0.5 cups (120 mL) of unsweetened soy milk, 1 teaspoon (4.9 mL) of maple syrup, 1 tablespoon (14.3 grams) of flax seeds, and 1 chopped banana in a blender. Cover the blender and puree the mixture until it’s smooth.
4
Sauté kale to make it a flavorful side dish. Chop 1 bunch of kale into 1 in (2.5 cm) strips. Then, put a pan on the stove and place a pat of butter or 1 teaspoon (4.9 mL) of olive oil in the pan. Set the stove to medium heat and place the kale stripes in the pan. Turn the leaves in the pan frequently until the kale is fully wilted.^{[6]
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- Once the kale has wilted, sprinkle 0.5 cups (64 grams) of feta cheese onto the leaves and serve hot.
- 1 bunch of kale is about 10 leaves, which weighs around 6 ounces.
5
Steam kale to make a healthy side dish for your meals. Before you steam kale, you need to remove the rib running down the middle of each leaf. To do this, fold the leaves in half one at a time and rip the leaves off the rib. Then, chop the leaves into 1 in (2.5 cm) thick slices. Fill a pot with 1 tablespoon (15 mL) of olive oil and set the stovetop to medium. Sauté the leaves in the oil until they’ve wilted. Cut up 3 cloves of garlic, add them to the pot, and cook for another minute.^{[7]
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- Finally, pour 0.66 cups (160 mL) of water, 0.25 teaspoons (1.4 grams) of salt, and 1/8 teaspoon (0.23 grams) of red pepper flakes into the pot and bring the water to a boil.
- After the water starts boiling, you can turn the stove off. Cover the pot and let the kale sit for 20-25 minutes so that it tenderizes. Once the kale is tender, remove it from the heat.