Cody Casey
Pan-frying kale is a quick and easy way to prepare the leafy green. It's a versatile side dish that can be served with a variety of main courses, such as chicken, fish, or beef, or added to grain bowls, pastas, or frittatas. The basic recipe involves rinsing and tearing the kale into bite-sized pieces, heating olive oil in a large skillet, adding garlic and red pepper flakes, and then adding the kale and cooking until wilted and slightly tender. Some recipes also include lemon juice, salt, and pepper to taste. With just a few simple ingredients and a short preparation time, pan-fried kale is a delicious and nutritious addition to any meal.
| Characteristics | Values |
|---|---|
| Ease of cooking | Easy, quick |
| Taste | Delicious, flavorful, tender |
| Ingredients | Kale, olive oil, garlic, lemon juice, salt, pepper, pumpkin seeds, Parmesan, pine nuts, currants |
| Recipe | Rinse kale, tear into chunks, pat dry, heat oil in a skillet, add garlic, add kale, cook, add lemon juice, season |
| Serving suggestions | Side dish, stir into cooked noodles, add to grain bowls, pastas, frittatas |
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What You'll Learn
How to prepare kale for frying
To prepare kale for frying, start by washing the kale leaves under cold water to remove any dirt or grit. If the kale is particularly dirty, you can soak it in cold water for a few minutes. Remove any tough stems from the leaves, either by hand or using a kitchen tool. You can choose to chop up the stems and boil them along with the kale leaves, or discard them.
Next, tear or chop the kale leaves into bite-sized pieces. You can pat the kale dry with paper towels, or leave the leaves damp so that they steam while cooking. Heat some olive oil in a large skillet over medium to medium-high heat. Add some sliced or minced garlic to the skillet and stir immediately so it doesn't burn. You can also add other ingredients like pumpkin seeds or chopped nuts to the skillet for extra flavour and texture.
Finally, add the kale to the skillet a few handfuls at a time, stirring after each addition. Continue stirring and tossing the kale until it starts to wilt and reduce in volume. Season with salt and pepper to taste, and squeeze some lemon juice over the kale before serving.
Your fried kale is now ready to be enjoyed as a side dish, or added to grain bowls, pastas, frittatas, tacos, and more!
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The best oils for frying kale
When it comes to frying kale, there are a few oils that are particularly well-suited for the task. Here are some of the best options:
Olive oil
Olive oil is a popular choice for frying kale. Its rich flavour and ability to help the kale soften as it cooks make it a favourite among cooks. Extra-virgin olive oil, in particular, adds a robust flavour to the dish. Heat a couple of tablespoons of olive oil in a large skillet over medium-high heat. Then add your garlic and quickly stir to avoid burning.
Sesame oil
Sesame oil is another excellent option for frying kale. It has a distinctive nutty flavour that can enhance the taste of the kale. Some recipes call for drizzling sesame oil over the kale after cooking, adding a unique flavour to the dish.
Avocado oil
Avocado oil is a healthy and flavourful option for frying kale. It has a high smoke point, making it suitable for high-heat cooking. Avocado oil also has a mild flavour that won't overpower the delicate taste of the kale.
Coconut oil
Coconut oil is a good choice for those who want to add a subtle sweetness to their fried kale. It has a relatively high smoke point and a distinctive aroma that can complement the flavour of the kale.
When frying kale, it's important to remember that the cooking time is crucial. Kale cooks quickly and can go from crisp to wilted in a matter of seconds. So, whether you're using olive, sesame, avocado, or coconut oil, be sure to keep a close eye on your pan to avoid overcooking.
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Other ingredients to add to the dish
You can add several other ingredients to pan-fried kale to enhance its flavor and make it a more substantial dish. Here are some suggestions:
Garlic
Garlic is a popular addition to pan-fried kale. It amps up the flavor and adds a savory note to the dish. Thinly sliced garlic is recommended for pan-fried kale, as it is easier to work with than minced garlic. Be sure to stir the garlic immediately after adding it to the pan to prevent it from burning.
Lemon Juice
Lemon juice adds brightness and acidity to the earthy flavor of kale. It is a great way to lift the flavors of the dish and make them more vibrant. Simply squeeze some lemon juice over the cooked kale before serving.
Salt and Pepper
Salt and pepper are basic seasonings that can do wonders for enhancing the natural flavors of kale. A sprinkle of kosher salt and freshly ground black pepper can make all the difference in bringing the dish together.
Onions
Onions add a savory depth of flavor to the dish. They can be cooked alongside garlic before adding the kale to the pan. Cook the onions until they are soft and translucent for the best flavor and texture.
Breadcrumbs
Breadcrumbs add a crunchy texture to the pan-fried kale. They can be mixed into the dish while cooking, providing a contrast to the softness of the kale.
Other Vegetables
You can also add other vegetables to the pan-fried kale to make it a heartier dish. Some options include bell peppers, tomatoes, spinach, mustard greens, and arugula. These vegetables can be sautéed along with the kale, adding color, flavor, and nutritional value to the meal.
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How long to fry the kale
Yes, you can pan fry kale! It is a healthy, delicious, and versatile side dish.
Kale is a leafy green vegetable that can be cooked in a variety of ways, including pan-frying or stir-frying. When pan-frying kale, the cooking time will depend on the desired level of doneness. Some people prefer their kale to be slightly wilted but still crisp, while others may prefer it to be more tender.
To achieve slightly wilted but crisp kale, cook the kale leaves in a skillet with oil and garlic for around 1 to 2 minutes. Use tongs to toss the kale and ensure even cooking. Remove the kale from the heat when it reaches the desired level of doneness and transfer it to a serving plate.
If you prefer your kale to be more tender, you can cook it for a longer period. Curly kale, for example, can take up to 30 minutes to become tender. However, keep in mind that the longer you cook kale, the more nutrients it loses. Overcooked kale can also become mushy and unappetizing.
Additionally, the thickness of the kale leaves and your personal preference will determine the cooking time. Thicker kale leaves may require a few extra minutes to cook through. It is important to keep an eye on the kale while it is cooking and adjust the timing accordingly.
In general, pan-fried kale is a quick and easy dish to prepare, and the total cooking time is typically under 5 minutes for crisp and fresh kale. However, if you prefer more tender kale, you can extend the cooking time to around 30 minutes.
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How to store leftover fried kale
To store leftover fried kale, first let it cool to room temperature. Then, place the kale in an airtight container or a resealable plastic bag. Make sure to remove as much air as possible from the bag before sealing it tightly. Store the kale in the crisper drawer of your refrigerator. It will stay fresh for about five days.
When you're ready to eat the leftover fried kale, you can eat it cold, or reheat it in the microwave or on the stove. If using the microwave, heat the kale in 10-second intervals to avoid overcooking it.
You can also freeze fried kale for longer-term storage. Spread the kale on a baking sheet and place it in the freezer until it is frozen solid. Then, transfer the frozen kale to a freezer-safe bag and store it in the freezer for up to six months. Frozen kale is great for adding to smoothies, soups, or sautés.
Additionally, if you have leftover raw kale, it is best to store it in the refrigerator without washing it. Wrap the kale in a damp kitchen towel or paper towel, and place it in a container or plastic bag. Make sure to remove as much air as possible before sealing and placing it in the crisper drawer. This will keep the raw kale fresh for about five to seven days.
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Frequently asked questions
You will need kale, olive oil, garlic, lemon, salt, and pepper.
First, wash the kale and remove the stems. Then, tear or chop the leaves into bite-sized pieces.
Heat olive oil in a large skillet over medium heat. Add garlic and stir until sizzling. Put the kale in the skillet and cook until bright green and slightly tender.
Pan-fried kale can be stored in an airtight container in the fridge for up to five days.
