Swirl Wine Bar & Market

Saturday, July 25, 2009

Tender & Delicous Sauteed Kale

Lately I have really been craving my green leafy veggies and kale has been at the top of my list! Kale can be hard to get right but I've found that blanching first takes the bitterness out, makes the tough greens super tender, and somehow locks in a beautiful, deep green color that’s better than what you started with! It is chock full of vitamin A, and has respectable amounts of calcium, iron, protein, potassium, and vitamin C, not to mention all the phyto-nutrients in that dark green pigment! Try this, I've even had two teenagers tell me they never knew kale could taste so good!

1 bunch of kale
3 gloves of garlic chopped
olive oil
salt and pepper

*Bring a very large pot of salted water to a boil. While you are waiting for the water, rinse the kale and cut an inch or two of the tough stems off of the bottom.

*Add the greens to the boiling water. Put the lid back on. Bring it back to a boil as fast as you can, and watch the greens intently. They probably only need about 3-4 minutes. When they’re almost tender enough to eat, strain them into a colander and run cold tap water over them to stop the cooking.

*Take out the greens and cut roughly into strips lengthwise about 1" wide. Put back into the colander to finish draining while you prepare the pan.

*Take a large saute pan and add enough olive oil to really coat the bottom of the pan. Heat over a medium flame, add garlic and cook until soft, watching that it does not burn. Add the greens and saute in the oil for a few minutes under tender. Add salt and pepper to taste and serve!


  1. Beth, we've been growing lots of kale in our garden, so I had to check out your recipe. Al makes it the same way, although I don't think he blanches it first - tastes good though. I also throw it in at the end of preparing tomato sauce, using diced tomatos and not cooking very long. The kale cooks down in the steam with the lid on in just a few minutes. Then I serve over pasta. Very tasty! Pam



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