Kale
About the ingredient kale. Including 88 recipes with kale, nutrition data, and where to find it.
Contents
What is kale?
Kale or "borecole" is a form of cabbage, green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms.
Nutrition Value
Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties; kale is considered to be anti-inflammatory.
Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.
Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties. Boiling reduces the level of the anti-cancer compounds, however, steaming, microwaving, and stir frying does not result in significant loss.
Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.
Nutrition
Nutrition Facts
Serving Size 1 cup, chopped (67g)Where found
Kale is usually found in the produce section or aisle of the grocery store or supermarket.
Food group
Kale is a member of the Vegetables and Vegetable Products US Department of Agriculture nutritional food group.
How much does kale weigh?
| Amount | Weight |
|---|---|
| 1 cup, chopped | 67 grams |
Related
Vegetables and Vegetable Products
| In Chinese: | 羽衣甘蓝 | |
| British (UK) term: | ||
| en français: | chou frisé | |
| en español: | col rizada |
Recipes using kale
There are 88 recipes that contain this ingredient.
Eggs with Potato & Kale Hash Nest
Kale has become a super food, and there is a reason for it. It's packed with nutrients, and with little calories. This potato and kale hash has a great texture and flavour. The smoked cheddar and the eggs add a healthy dose of protein.
Kale Salad with Pinenuts, Currants & Parmesan
In a surprising twist, Tuscan kale is served raw—and makes for a substantial and satisfying fall salad. Sweet currants (or raisins) soaked in tangy white balasmic vingegar and salty parmesan punctuate the dressed, shredded kale.
Colcannon
A scrumptious side dish made with potatoes and parsnips that can give your dinner a new look.
Kale & Potato Hash
This simple recipe is easy to follow, and it turns out delicious, kale adds lots of vitamins, and the flavor is great.
Roasted Sweet Potatoes with Hummus & Crispy Kale
Sweet potatoes topped with sweet caramel onions, creamy hummus and crispy kale chips. It's even vegan and vegetarian but beefy enough to satisfy even the meat lovers.
Sweet Potato, Kale, & Feta Tart
This savory tart is a delicious way to cook with your leafy-greens, such as kale, Swiss chard, collards and sweet potato or squash. The balsamic vinegar is used on both cooking greens and caramelizing the onions, which really adds a delicious hint, the feta cheese adds the nice cheesiness and well-balanced saltiness. It can be served as a main dish or a side dish!
White Bean Soup with Broccoli Rabe & Kale
Light and tasty. Serve the soup with a few slices of garlic bread, delicious.
Cannellini Bean Soup with Kale & Garlic-Olive Oil Crostini
Use seasonal kale to make this hearty and delicious soup. The garlic-olive oil crostini is a must to help soak every drop of yumminess.
Power Kale Soup
This delicious vegetable soup can help you use your left-over Parmesan rinds and your leftover bread, with several fresh vegetables under a low temperature cooking, the soup is just flavorful.
Curry Lentils & Kale
This hearty and healthy Indian style dish is quick-easy to make, and it's tasty.
Sopa de Tortilla (Vegetarian Tortilla Soup)
There are many variations of classic Mexican tortilla soup. In this vegetarian version (feel free to substitute chicken for the tofu for a non-veg version) the rich broth is flavored with earthy ancho (New Mexican) chillies and made more filling by adding some kale that retains it's texture well in a hot soup.
Skillet Kale, Chickpeas & Tomatoes
The day we made this recipe, our friend happened to come over, and she had a simple dinner with us. This was the main course, served with warm naan bread. She just loved it. Also it was so quick and easy to make. A great week-night meal.
Spiced Kale & Chickpeas
Quick, easy and tasty! Serve it with naan bread, or steamed rice. Kale and chickpeas add varieties of nutrients, and the combination of the spices give lots of flavors as well. An excellent recipe to use up your kale!
Chard, Kale & Cheddar Phyllo Pie
It's the season of Swiss chard and kale. We got lots of these fresh leafy greens from our CSA farm, and I was trying to come out an idea to use them up, surfing the internet, found a recipe in New York Times, it's a chard and feta phyllo tart. Definitely got the inspiration, I used both chard and kale, instead of feta, I used cheddar; and I sauteed some fresh mushrooms and added some toasted pine nuts, which worked very well. Also, I used a pie plate instead of a tart pan, and it was a great success, absolutely flavorful and delicious. The phyllo crust came out flaky and crispy. Have definitely become one of my signature recipes :)
Polenta with Pumpkin & Kale
This turned out great. Much lighter tasting than a traditional heavy lasagna but very much like a lasagna without the fat and carbs from the pasta. I found a single serving more than filled me up. Like a no-guilt lasagna.
Chickpea, Kale & Tomato Soup with Cilantro
This Indian inspired chickpea soup is tasty and light, you can serve it with naan bread, or any bread with mango chutney on the side.
Colcannon (Traditional Irish Dish)
Irish Colcannon recipe; also known as Colcannon potatoes is a traditional Irish dish of mashed potatoes with kale or cabbage cooked with bacon. Perfect for St. Patrick's day.
Traditional Hopping John
Along the coast of the Southern US eating Hoppin' John on New Year's Day is thought to bring a year filled with luck and prosperity. The beans symbolize coins or pennies. Sometimes a penny is added to the pot or can be left under the bowls of Hoppin' John. Greens such as Collards, chard or kale can be added and symbolize the color of money and are said to add to ones wealth in the new year. The day after New Year's Day the leftovers are called "Skippin' Jenny," and further demonstrates one's frugality. A common tradition in the south US is each person at the meal should leave three peas on their plate to ensure the New Year will be filled with Luck, Fortune and Romance. Another tradition holds that counting the number of peas in a serving predicts the amount of luck (or wealth) that will be collected over the next year.
