Kale is the king of the cabbage family! This dark, leafy vegetable is related to other veggie-powerhouses like broccoli, collard greens, and brussels sprouts. Although you can find kale in stores around the year, it is in season between the middle of winter through the beginning of spring. There are several different varieties of kale, which range from curly to flat-leafed, with light green, dark green, blue-green, or violet-green colours.
Nutritional Benefits: Kale boasts an impressive amount of nutrients for such an unassuming vegetable. It is considered to have powerful antioxidant and anti-inflammatory properties. Kale has high amounts of beta-carotene, Vitamins K, A, and C, manganese, dietary fiber, calcium, potassium, iron, and the list goes on! Kale also contains sulforaphane and indole-3-carbinol, which are known to have potent anti-cancer properties. In short, kale is really, really good for you.
Tips and Tricks: To get the most out of your meal, kale should be chopped into about ½” slices. The stems are usually fairly fibrous, though still packed with nutrients, so we recommend keeping the stems at about ¼” slices. Chopping kale increases its levels of sulforaphane, which means it increases its cancer-fighting properties. When buying, look for kale with firm, deeply coloured leaves. Fresh kale should not feel rubbery or limp. Kale can be stored in the fridge for up to a week after purchasing, though the longer it remains unused, the more bitter it may become. Kale also freezes extremely well, and actually tastes sweeter after being exposed to frost.
Cooking: Kale can be steamed, boiled, put in salad, sautéed with some garlic and lemon juice, or used in soups. Don’t know where to start with this versatile vegetable? Try this easy to make and delicious recipe from The Happy Herbivore!
African Kale and Sweet Potato Soup
You can check out this recipe here, or in the Happy Herbivore’s new cookbook!
Ingredients:
- 1 whole red onion, small
- 2 cups vegetable broth
- 1 whole yam, diced
- 5 cups kale, chopped
- 2 tsp chili powder
- 1 tsp cumin
- 1 tsp garlic powder
- ¼ tsp red pepper flakes
- 1 tsp mild curry powder
- 1 tbsp yellow miso paste
- ¼ tsp cinnamon
Instructions:
Slice red onion into thin slices. Line a medium pot with 1/4 cup of water and cook onions over high heat until translucent, about 3 minutes. Add broth, yam, 3/4 cup water and bring to a boil. Once boiling, reduce to medium and cook until potatoes are almost fork tender, about 3 minutes. Immediately add kale and remaining ingredients and cook, stirring frequently, until kale is dark green and soft, about 3 more minutes. Set aside for 5-10 minutes, allowing flavors to merge.
Total Time: 20.00 min
Nutritional Information: Per serving: 105 cals, 1.92g fat, 20.53g carbs 7.25g fiber and 6.78 protein
Number of Servings: 2
