You are probably already well aware of the exceptional health benefits of green leafy vegetables. No wonder they are called a real storehouse of valuable nutrients. Spinach, kale (aka kale), Swiss chard, mustard leaves, collard – collard greens, beet tops … The list can go on and on …
Kale (like other greens) can be used in almost all dishes: soups, salads, with cereals and pasta, in fillings for pies, pita breads and rations, in fruit and vegetable juices or cocktails. Even a small amount of green leaves can be added to give them more nutritional value.
Kale recipes that can be easily applied to other leafy vegetables too
Kale (kale or other leafy vegetables) in fresh salads
Delicate young leaves of such greenery are perfectly perceived in the following combinations:
- Red onion sliced into rings, fresh cherry tomatoes, avocado slices, lemon (or lime) juice, olive oil, salt to taste.
- Lightly toasted pine nuts, a little raisins, a little Parmesan cheese, a dressing with olive oil and balsamic vinegar.
- Grated carrot, chopped celery stalk, avocado, dressing Asian sauce (for 2 servings you need to mix 2-3 tablespoons of rice vinegar, 1 tablespoon of soy sauce, 1 teaspoon of sesame oil, 1 teaspoon of honey , 1 tsp sesame seeds).
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Kale (kale) in soups
In the cold season, to prepare such soups, you can use green preparations frozen in season (most likely the most valuable of all reserves, in terms of nutritional properties).
- Kale cabbage – 1 stalk
- Vegetable broth – 5 cups
- Salt to taste
- Ground black pepper to taste
- Greens to taste
- Cut the cabbage into 5 to 7 cm pieces.
- Add to boiling vegetable or bean soup.
- Add salt, pepper and herbs.
- Cook until kale is tender, 5-6 minutes.
Kale (kale) garnished Or warm salads
Cale stewed with a dressing of your choice
Lightly simmer 250 g of chopped kale leaves in a saucepan with boiling water (half a minute is enough) or steam for about 2 minutes. Put on a dish.
Serve garnished on top freshly prepared dressing of your choice:
With mushrooms: In a large skillet, simmer 250 g of mushrooms until golden brown. (I get by with champignons from the supermarket.) Add 1 tbsp. soy sauce (preferably with less salt) and 1 tbsp. balsamic vinegar or lemon juice. Cook for one more minute. Add to mail.
With nuts: Cut 5 cloves of garlic lengthwise, let sit for 15 minutes, which will preserve valuable allyl sulfides during heat treatment. Then lightly simmer in 2 tablespoons. olive oil with ¼ cup pine nuts until light golden brown, about one minute. Drizzle with balsamic vinegar (or lemon juice), add freshly ground pepper and, if desired, a little salt. Instead of pine nuts, you can use chopped almonds, hazelnuts, or walnuts.
With onion: Thinly cut one large onion into rings, simmer in 2 tbsp. olive oil until golden brown, about 7 minutes. Add 1 tbsp. balsamic vinegar, freshly ground pepper and, if desired, a little salt. Mix with ready-made kale. Sprinkle ¼ cups of chopped walnuts on top.
In tomato sauce: Lightly brown 2 chopped garlic cloves in 2 tablespoons. olive oil. Add 1 cup unsalted tomato sauce or cut, skinless, stewed tomatoes. Simmer for 5 minutes, then sprinkle with freshly ground pepper and, if desired, ¼ cup of Parmesan cheese grated into a fine grater.
Kale stewed spicy (the most convenient way)
Any leafy greens will do.
- 3 cloves of garlic
- 2 tbsp good quality olive oil
- hot red pepper to taste and desire
- 250 g kale (or other greens / tops)
- 1 tbsp lemon juice (or more to taste)
- water as needed
- honey 1 tsp (or to taste and desire) or fruit juice 1-2 tbsp.
1. Chop the garlic. (Allow to lie down for 15 minutes to preserve valuable properties during heat treatment.)
2. Pour olive oil into a hot pan. Add garlic and a little hot red pepper (if used). Lightly brown the garlic.
3. Put the chopped (chopped) kale and cook over high heat for 2 – 3 minutes, stirring constantly. In the case of collard kale, it will take a little longer to soften. If necessary, add a little water to maintain juiciness.
4. Add lemon juice and honey (if used).
If desired, hot peppers can be replaced with a hot sauce like Tabasco (from a few drops), and instead of honey, take 1-2 tablespoons. raisins.
The dish turns out to be especially tasty if it is served immediately in the heat of the heat – from a hot oven.
- 3½ tsp good quality olive oil
- ¼ .l. salt (optional)
- 1 clove of garlic
- 300 g of kale, remove the stems, coarsely chop the leaves
- 1 tsp any vinegar (I prefer apple cider)
- slightly ground red pepper
1. Heat the oven to 220 degrees. Place a large baking dish in the center of the oven for 5 minutes.
2. In a large bowl, combine the first 4 ingredients and place in a hot dish. Spread evenly. Put the mold back in the oven for 7 minutes. Stir and bake for another 5 minutes or until the kale softens. The leaves should be tender and crispy.
3. Put the prepared baked greens in a large dish, drizzle with vinegar, stir and serve IMMEDIATELY. The taste is unforgettable!
Keil with chickpeas
In this spicy recipe, perhaps any greens will be good. A rich taste experience guaranteed. For “beginners” the amount of spices can be reduced by half.
(12 servings, about 1/2 cup each)
- 1 kg frozen kale or spinach leaves, chopped
- 3 tbsp olive oil (cold pressed)
- 1 medium red onion, finely chopped
- 5 garlic cloves, finely chopped
- 500 g cooked chickpeas (chickpeas)
- 1 ½ tsp thyme
- 1 ½ tsp oregano
- from 1 to 1½ tsp ground cumin (whichever you prefer)
- ½ tsp hot paprika
- ¼ – ½ cup golden raisins
- ½ cup vegetable stock
- salt to taste
1. Heat 1 tbsp. olive oil in a heavy-bottomed saucepan over medium heat. Add onion, garlic and cook, stirring occasionally, until golden brown (8-10 minutes). Put ready-made chickpeas, spices.
3. Using a potato crush, knead some of the peas and cook for another 3 minutes. Pour in broth, add raisins, mix well.
4. Add frozen leafy greens, allow to warm up and simmer for 5-7 minutes. Remove from heat and let stand for 10 minutes. Drizzle with the remaining olive oil before serving.
5. Can be prepared in advance and refrigerated for up to 2 days. Reheat before serving.
Cale (or chard) with quinoa
A dish for the delight of vegetarians! Unforgettable in taste, this time, and in nutritional value is comparable to food from animal protein. Our guests usually ask for supplements.
If you don’t have quinoa, you can get by with traditional barley or brown rice, but the nutritional benefits of such a substitution will be noticeably diminished.
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- 1½ cups light-salted vegetable or chicken broth
- ¾ a glass of quinoa, rinsed well (very important to remove harmful saponins)
- 2 tbsp good quality olive oil
- 500 g of kale or chard, cut the leaves into thin ribbons, finely chop the stems (you can use already frozen leaves)
- 1 medium onion (1½ cups), finely chopped
- 16 kalamata olives, cut in half
- ¼ cups golden raisins
- ½ tsp flakes of red capsicum
- 3 garlic cloves, finely chopped (1 tablespoon)
- 2 tsp lightly toasted pine nuts
- optionally, a little cheese (lightly salted)
1. Cooking quinoa. In a medium saucepan, heat the stock to a boil. Add washed quinoa and bring to a boil again. Reduce heat to low and cook, covering with a lid, for 12 minutes. Set aside, remove the lid and let stand for 5 minutes. Use a fork to “loosen” the prepared porridge.
2. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add chopped leafy greens, onions, olives and raisins. Simmer for 10 minutes or until the onions and petioles soften. Stir in green leaves, red pepper flakes. Simmer for another 6 minutes (or until the leaves are ready). Add garlic, salt and pepper as desired.
3. Arrange the quinoa porridge over four bowls. Top with stewed herbs and sprinkle with pine nuts and feta cheese (if used).
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