Steaming Kale: A Healthy, Tasty Treat

Kale is a versatile leafy green that can be used in a variety of dishes, from salads to pasta. Steaming kale is a great way to prepare this vegetable, as it retains important nutrients and transforms its fibrous texture into a tender, delicious dish. The process is simple and can be done on the stovetop or in the microwave. First, wash and finely shred the kale, removing the thick ribs and stems. Then, either place it in a steamer basket over simmering water for 5-10 minutes or put it in a microwave-safe bowl with a teaspoon of water, covering it with a paper towel, and microwave for 2 minutes. For extra flavour, add garlic, lemon juice, salt, and pepper. Steamed kale is a quick, healthy, and tasty side dish that can complement a variety of meals.

How to steam kale in a microwave

Steaming kale in a microwave is a quick and easy way to cook this nutritious green. It takes just a few minutes and is a great healthy snack or a simple side for lunch or dinner.

Step 1: Prepare the Kale

Start by removing the leaves from the stem of a bunch of kale. Wash the leaves thoroughly in cold water and dry them by shaking off the excess water or using a salad spinner. Chop the kale into bite-sized pieces. You can do a medium chop or go finer for a shredded look.

Step 2: Steam the Kale

Place the chopped kale in a microwave-safe bowl. Add a tablespoon or two of water and cover the bowl with a paper towel or a microwave splatter cover. Place the bowl in the microwave and set the timer for 2 minutes. The kale should be tender after this time, but if you prefer it al dente, you can reduce the cooking time.

Step 3: Season and Serve

Once the microwave beeps, carefully remove the bowl as it will be hot. Pour the steamed kale into a strainer to remove any excess water, being cautious of the hot steam. Transfer the kale to a serving dish and add your choice of seasoning. A squeeze of lemon or citrus, a drizzle of olive oil, and a pinch of salt and pepper are all tasty options.

Enjoy your quick and healthy steamed kale!

How to steam kale without a steamer

Steaming kale is a great way to prepare this leafy green. This cooking method introduces moisture into the fibrous veggie, transforming it into a tender delight. You can steam kale on the stove or in the microwave. Here is how to do it without a steamer.

Stove method

• Fill a pasta cooker, large soup pot, or Dutch oven with 1/2 inch of water. Place a steamer basket or metal colander that isn't taller than the pot inside and allow the lid to cover it so that steam won't escape. The colander should preferably have a ring base to support the bottom above the waterline or handles that extend over the edge of the pot, so it hovers above the water.
• Heat the water on the stove over medium heat and bring it to a simmer.
• Cut a bunch of kale at a diagonal into 1/4- to 1-inch pieces, removing the stalks and ribs if desired.
• Place the cut kale into the colander and cover. Steam the vegetable for 10 minutes or until it cooks to the desired consistency.
• Remove the lid carefully, opening it away from your hands and face and check the kale. Add water and steam longer if desired.
• Remove the kale from the pot with tongs and serve.

Microwave method

• Put the kale in a microwave-safe bowl with about 1 teaspoon of water (the water in the kale itself will be enough to do most of the steaming).
• Cover the bowl with a paper towel or microwave-safe plastic wrap. If using plastic wrap, make a little hole in the top to allow some of the steam to escape.
• Microwave on high for about 2 minutes for every 2 cups of kale. (Cook time may need to be adjusted based on your kale and/or microwave.)
• Cook until kale is just wilted, then drain off the water.

How to assemble the dish

Now that you have prepared your kale by removing the leaves from the stem, tearing them into bite-sized pieces, and washing them thoroughly, it's time to assemble the dish.

First, set up your steamer by filling it with one inch of water and placing it over medium-high heat. Place the kale into the steamer basket, ensuring it is in an even layer to promote consistent cooking. Cover the basket with a lid and let the kale steam until tender and cooked through. This should take around 5 to 10 minutes, but be sure to keep an eye on it and toss the kale halfway through to ensure even cooking.

Once the kale is done to your liking, use tongs to remove it from the steamer basket. Give the kale a gentle shake to remove any excess water before transferring it to a large bowl.

Now it's time to season your steamed kale. Squeeze some lemon or citrus of your choice over the kale and toss well. You can also add a drizzle of olive oil if desired. Taste the kale and adjust your seasoning, adding salt and freshly ground black pepper to taste.

Serve the kale immediately as a side dish or add it to another recipe, such as a pasta dish or breakfast scramble. Enjoy your delicious and healthy steamed kale!

How to store steamed kale

Storing steamed kale is simple. First, let the cooked kale cool to room temperature. Then, divide the kale into smaller servings and place them in airtight containers or resealable bags. Store the containers in the fridge for three to five days.

You can reheat the kale on the stove, in the microwave in 10-second increments, or eat it cold.

If you want to prepare steamed kale ahead of time, you can store it in the fridge for three to five days and reheat it when you're ready to eat. You can also freeze steamed kale in an airtight container for up to two months.

How to cook kale in an instant pot

Ingredients

• 10 oz bag of chopped kale or 1 large bunch of kale, washed and chopped
• 1/2 cup of water or broth
• Salt
• Balsamic vinegar
• Olive oil
• Onion
• Garlic
• Lemon

Method

• Pour water or broth into the inner cooking pot of the Instant Pot.
• Add the chopped kale.
• Place the lid on, set the valve to seal and cook on high, manual pressure for 3 minutes.
• Once the Instant Pot beeps, you can either do a quick pressure release or let it naturally release (this usually takes about 10 minutes).
• Serve with rice and beans, or on the side of any meal.
• Sprinkle with salt or balsamic vinegar. It also goes well with cashew cream.

Tips

• You can use any type of kale, from curly to lacinato.
• If you want to save time, buy pre-chopped and bagged kale.
• If you're cooking kale with other ingredients, try sautéing it first, or cooking it in broth.
• If you want to avoid overcooking the kale, use less water and experiment with cooking for less time.

Frequently asked questions