How to Cook Kale

 Kale is a leafy green vegetable that is packed with nutrition. It's rich in vitamins A, C, and K, as well as antioxidants and fiber. Kale can be eaten raw in salads, but it's also delicious when cooked. In this article, we'll show you how to cook kale in a variety of ways.

Cooked Kale

Why Cook Kale?

While raw kale has many benefits, cooking it can make it easier to digest and enhance its flavor. Cooking kale also reduces its bitterness, making it more palatable for those who find raw kale too strong. Additionally, cooked kale can be added to a variety of dishes, including soups, stews, stir-fries, and pasta.

Ways to Cook Kale

Sautéed Kale

Sautéed kale is a quick and easy way to prepare this nutritious vegetable. To sauté kale, start by washing and drying the leaves. Remove the tough stems and chop the leaves into bite-sized pieces. Heat a tablespoon of olive oil in a large skillet over medium heat. Add the kale and a pinch of salt and pepper. Cook for 5-7 minutes, stirring occasionally, until the kale is wilted and tender.


  • Quick and easy
  • Enhances flavor
  • Can be added to a variety of dishes


  • Can be too oily if too much oil is used
  • Kale can become mushy if overcooked
  • Not suitable for those who don't like oily food

Baked Kale Chips

Baked kale chips are a healthy and delicious snack that can be made in just a few minutes. To make kale chips, preheat your oven to 375°F. Wash and dry the kale leaves and remove the stems. Tear the leaves into bite-sized pieces and spread them out in a single layer on a baking sheet. Drizzle with olive oil and sprinkle with salt and any other seasonings you like, such as garlic powder or parmesan cheese. Bake for 8-10 minutes, until the kale is crispy but not burned.


  • Healthy snack
  • Easy to make
  • Can be customized with different seasonings


  • Can burn easily if left in the oven too long
  • Not suitable for those who don't like crispy food
  • Can be time-consuming to make in large quantities

Kale Soup

Kale soup is a warming and comforting dish that's perfect for cold weather. To make kale soup, start by sautéing onions, garlic, and any other vegetables you like, such as carrots or celery, in a large pot. Add chopped kale and enough vegetable or chicken broth to cover the vegetables. Simmer for 20-30 minutes, until the kale is tender. Season with salt and pepper to taste.


  • Warming and comforting
  • Can be customized with different vegetables and seasonings
  • Can be made in large quantities


  • Can take a long time to prepare and cook
  • Not suitable for those who don't like soup
  • Can be too watery if too much broth is added


Q: Is kale good for you?

A: Yes, kale is a highly nutritious vegetable that's rich in vitamins and antioxidants.

Q: Can you eat raw kale?

A: Yes, raw kale can be eaten in salads or as a snack.

Q: How do you store kale?

A: Kale should be stored in the refrigerator in a plastic bag or container. It can last up to a week if stored properly.

Q: What are some other ways to use kale?

A: Kale can be added to smoothies, used as a pizza topping, or blended into pesto.