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If you’re looking to add some greens to your diet, look no further than kale! Kale is great as a side dish or in a smoothie, and you can’t go wrong with steaming it. Steamed kale retains important nutrients, such as calcium, that are important for you to have. Luckily, steaming kale can be as easy as chopping it and putting it in a steamer or microwave. Add some garlic or seasoning for an extra kick!
Ingredients
- 1 bunch of kale
- 1 clove garlic
- Salt and pepper, to taste
- Lemon juice (optional)
Steps
Wash 1 bunch of kale. Rinse the greens with water and slightly dry them to rid them of any dirt. You want your kale to be safe to eat before you start cooking it!- You could also use a salad spinner to easily wash the kale.
- Some people prefer to remove the kale ribs and stalks. If they're particularly large and bothersome, feel free to cut and discard them.
Shred your kale finely. Chewing small pieces of kale is better than eating an entire steamed leaf, and they're easier to work with and serve if they're cut up.[1]- You can rip the leaves up by hand or finely cut them with a knife.
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Mince 1 clove of garlic while your water boils. Place a clove on your cutting board and cut the garlic into small pieces. You could also purchase a jar of minced garlic to save some time.- Place the shredded kale and garlic into the steamer basket. Using a steamer will prevent your greens from becoming too soggy. Incorporating this into your diet will lower the risk of cancer and cardiovascular disease.[4]
- Other leafy greens, such as spinach or collard greens, can also be steamed.[5]
- Incorporating steamed greens into your diet lowers the risk of cancer and cardiovascular disease.
- Reduce the heat so the water simmers and cover with a lid. If the heat is up too high, your kale will cook too quickly and potentially dry out.
- Simmering also allows your kale to maintain its form. It's gentler than boiling and your kale won't flake apart.[6]
- Steam your kale for 5 to 10 minutes. Keep an eye on the greens: you'll know your kale is ready when it begins to look wilted. Remember to toss your kale halfway through so it cooks evenly.
- Serve your dish. Your kale is ready to eat! Place it on a plate or in a bowl for others to enjoy. For additional flavor, you can add salt and pepper or drizzle some lemon juice.
- Steamed kale works great as a side dish or you can add it to something else! Try tossing it with your favorite salad dressing.
- Place a shredded bunch of kale and a teaspoon of water into a microwave-safe bowl. A lot of water isn’t necessary because kale naturally has water in it. This water is all you’ll need to get it steaming.[7]
- Cover the bowl with a paper towel. This will keep the heat inside the bowl, making it easier to steam the kale.
- You can also use microwave-safe plastic wrap. If using this, poke a hole in the top so steam can escape.[8]
- Microwave on high for at least 2 minutes. For every 2 cups of kale, cook for two minutes. Your kale will be ready when it is wilted.[9]
- You might need to adjust the cooking time based on your microwave.
- Drain the water. Pour the bowl into a strainer to remove excess water from the greens. Once most of the liquid is gone, your kale is ready to eat! Put it on a plate or in a serving bowl and serve it next to your main dish.
- Now you can also add some seasoning if lemon juice if you want more flavor.
- For a spicy kick, sprinkle some red pepper flakes or some chopped jalapeno peppers.
Expert Q&A
- QuestionHow do you steam kale without a steamer?
Marrow Private ChefsMarrow Private Chefs are based in Santa Rosa Beach, Florida. It is a chefs’ collective comprised of an ever-growing number of chefs and culinary professionals. Though regionally influenced primarily by coastal, traditional southern, cajun, and creole styles and flavors, the chefs at Marrow have a solid background in all types of cuisine with over 75 years of combined cooking experience.
Culinary ExpertsWell, you really don’t need a steamer. All you need is a pot with a tight fitting lid. Add your kale, the seasonings, and ½ cup of water. Immediately cover with the lid and gently swish everything around in the pan, while holding the lid on tightly with your other hand. Add more water as necessary until your kale reaches the desired doneness, then remove from the heat and drain the remaining liquid.
Tips
References
- ↑ https://rouxbe.com/recipes/3644-steamed-kale
- ↑ https://casaveneracion.com/how-to-boil-water-how-to-steam-food-and-why-it-is-important-to-know/
- ↑ https://share.upmc.com/2017/02/how-to-purify-water/
- ↑ https://www.ncbi.nlm.nih.gov/pubmed/19083431
- ↑ https://traditionalcookingschool.com/food-preparation/recipes/why-we-steam-kale-and-other-dark-leafy-greens/
- ↑ https://www.plated.com/morsel/what-is-simmering-why-does-it-matter/
- ↑ https://www.cosmopolitan.com/food-cocktails/a5558/best-kale-recipes/
- ↑ https://www.cosmopolitan.com/food-cocktails/a5558/best-kale-recipes/
- ↑ https://www.cosmopolitan.com/food-cocktails/a5558/best-kale-recipes/
About This Article
To steam kale in the microwave, start by placing your shredded kale in a microwave-safe bowl with a teaspoon of water to help it steam. Cover the bowl with microwave-safe plastic wrap with a hole poked in the top or a paper towel, which will help keep the heat inside the bowl. Once you’ve covered your bowl, put it in the microwave. Microwave the kale for 1 minute per each cup of kale. If you want to flavor your kale, add a little salt and pepper, lemon, or red pepper flakes. For more tips, including how to steam kale in a steamer, read on!
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