How to Cook Fresh Kale


Kale is a dark green, leafy vegetable that can be served raw in salads or cooked in a wide variety of dishes, from soups to casseroles to pasta sauces. Kale is full of nutrients such as vitamins A, C and K, along with potassium, calcium and iron. When choosing raw kale at the grocery store or farmer's market, look for bright-colored leaves free of bruising and brown spots. Steaming fresh kale will help preserve the vegetable's bright color, flavor and nutritional content.

How to Cook Fresh Kale
(Anne Foster Coleman/Demand Media)

Things You'll Need

  • Knife
  • Pot with steamer basket insert
  • 1 peeled garlic clove (optional)
  • Seasonings to taste
Step 1

Wash 1 lb. of kale by rinsing its leaves under cool water. Trim the leafy portions off the thick center ribs. Discard the ribs and the stems. Chop the leaves into 1/2-inch wide strips.

Anne Foster Coleman/Demand Media
Step 2

Fill half the pot with water. Place a steamer basket on top of the pot and bring the water to a rapid boil over high heat. Add 1 peeled garlic clove to the water for extra flavor if you desire.

Anne Foster Coleman/Demand Media
Step 3

Place the kale leaves into the steamer basket. Cover the pot with a lid.

Anne Foster Coleman/Demand Media
Step 4

Reduce the heat to "Low." Steam the kale for 8 to 10 minutes, or until it is tender but not mushy.

Anne Foster Coleman/Demand Media
Step 5

Remove the kale from the heat and serve immediately. Season the kale with salt, ground black pepper, garlic powder or any other dry seasonings to taste.

Anne Foster Coleman/Demand Media

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