Searing Superb Kale Greens

Pan-searing or sauteing kale greens is a quick and easy way to cook this healthy leafy green. It's a versatile side dish that can be served with a variety of mains, such as pasta, grains, beans, or meat. The key to this dish is to use a large skillet or pan and cook the kale with garlic and olive oil until it's tender and bright green. You can also add other ingredients like lemon juice, red pepper flakes, or vinegar to enhance the flavour.

Choosing the right kale

Variety

The most common types of kale are curly kale and Tuscan kale (also called lacinato, cavolo nero, dinosaur kale, or palm tree kale). Curly kale is the most readily available variety, known for its bright green, dark green, or purple leaves with ruffled edges. It has a bitter, peppery flavour and is great for roasting or making kale chips. Tuscan kale, on the other hand, has flatter, thinner leaves, making it ideal for raw consumption in salads, sandwiches, or juices. It has a milder, sweeter flavour than curly kale and is also excellent for sautéing or adding to soups and stews.

Other varieties include Red Russian kale, which has flat leaves resembling oak leaves with a reddish tinge, and is known for its sweet and delicate flavour with hints of pepper and lemon. There is also the hybrid Black Magic kale, which has deep-shaded green leaves of uniform size and an elongated shape.

Colour

Kale comes in various shades of blue, green, purple, and red. The colour of kale is not just about aesthetics but also indicates the presence of certain nutrients. For example, red kale gets its colour from anthocyanins, which have antioxidant properties.

Texture

Some varieties of kale are crisper than others. Tuscan kale, for instance, has flatter leaves, giving it a nicer mouthfeel when consumed raw. Curly kale, on the other hand, has a tougher texture and is better enjoyed after being massaged with olive oil and lemon juice to soften its fibrous stems.

Taste

Kale's flavour can vary between types, with younger and summer leaves tending to be less bitter and fibrous. Tuscan kale, for example, has a milder and sweeter flavour, making it appealing to those who are not typically fans of kale. Curly kale, in contrast, has a more bitter taste.

Leaf Size

Small, tender leaves cook more quickly, making them ideal for sautéing or stir-frying. Larger leaves, on the other hand, are better suited for braising or slow cooking, as in soups or stews.

When shopping for kale, choose deeply coloured bunches with springy leaves. Look for organic options to reduce exposure to pesticides, which are commonly found on commercially bought kale.

Preparing the kale

Choosing the Right Kale

The first step is to select the type of kale you want to use. There are several varieties to choose from, including Tuscan (also known as Lacinato, dinosaur, or black kale), curly kale, and red kale. Tuscan kale has flatter, dark green leaves and a milder, sweeter flavour than curly kale, which has very curly leaves and a more bitter taste. Red kale, also known as Red Russian, is considered the sweetest variety, although this is more noticeable in raw preparations.

Washing and Drying the Kale

Once you've chosen your kale, give it a good rinse under cold running water to remove any dirt or impurities. Some recipes recommend drying the kale thoroughly, while others suggest leaving it damp so that the water clinging to the leaves creates steam when you toss them into the hot skillet, helping to wilt and break down the kale.

Destemming and Chopping the Kale

The next step is to remove the thick stems from the kale, as they can be tough and fibrous. Simply use your hands to pull the leaves from the stems, or use a large chef's knife to cut them off. The thinner, softer stems are fine to leave on. Then, coarsely chop the kale leaves into bite-sized or slightly larger pieces. The greens will cook down and reduce in size, so don't be afraid to make them a little bigger.

Seasoning the Kale (Optional)

At this point, you can choose to season the kale with some basic pantry ingredients. Lemon juice adds brightness to the earthy flavour of the kale, while garlic can be thinly sliced or smashed and peeled, depending on your preference. You can also add a pinch of red pepper flakes for a little extra heat.

Cooking the Kale

Heat some olive oil in a large skillet or saucepan over medium to medium-high heat. Add the garlic and chilli flakes, if using, and sauté for a couple of minutes until fragrant. Then, add the kale to the pan in batches, stirring to coat it in the oil. Cover the pan and cook the kale for around 5-7 minutes, stirring occasionally, until it is wilted and tender but still bright green. Finally, remove the lid and continue cooking for a few more minutes until most of the moisture has evaporated.

Choosing the right oil

When it comes to choosing the right oil for pan-searing or sauteing kale greens, there are several factors to consider, including smoke point, flavour, and health benefits.

Smoke point refers to the temperature at which an oil starts to smoke and break down, creating an unpleasant burnt flavour and potentially releasing unhealthy compounds. Oils with a higher smoke point are better suited for cooking methods that require higher temperatures, such as deep frying, while oils with a lower smoke point are ideal for sauteing. Here are some specific oils to consider:

Extra Virgin Olive Oil

With a smoke point of approximately 350°F-465°F (176°C-241°C), extra virgin olive oil is a popular choice for sauteing due to its robust flavour and numerous health benefits. It is rich in vitamin E and healthy fats, and its primary fatty acid, oleic acid, has been linked to anti-cancer and anti-inflammatory properties. It also contains antioxidant compounds that may offer heart-health benefits. However, due to its lower smoke point, extra virgin olive oil is not suitable for cooking methods that require very high temperatures.

Avocado Oil

If you're looking for an oil with a higher smoke point, avocado oil is a great option. With a smoke point of around 520°F (271°C), it's perfect for high-heat cooking methods like deep frying. Avocado oil has a neutral, avocado-like taste that works well for both sweet and savoury dishes. It also has a similar nutritional composition to olive oil, offering potential anti-inflammatory, antioxidant, and heart-healthy benefits.

Sesame Oil

Sesame oil has a medium-high smoke point of approximately 410°F (210°C), making it suitable for sauteing and general-purpose cooking. It has a mild nutty flavour and is rich in heart-healthy antioxidants, which may provide various health benefits, including potential neuroprotective effects. However, note that toasted sesame oil has a more amplified nutty flavour, making it more suitable for finishing a dish rather than cooking it.

Safflower Oil

Safflower oil has a high smoke point of approximately 510°F (265°C), making it ideal for high-heat cooking methods. It has a neutral flavour, so it won't overpower the taste of your kale greens. Safflower oil is also low in saturated fat and contains a higher percentage of unsaturated fatty acids, which may offer anti-inflammatory properties and promote heart health.

In conclusion, when choosing the right oil for pan-searing or sauteing kale greens, consider your desired cooking temperature, flavour preferences, and the potential health benefits of different oils. Remember to avoid using oils with a low smoke point for high-heat cooking, as this can negatively impact both the flavour and the healthiness of your dish.

Cooking the kale

First, de-stem the kale and roughly chop the leaves. You can do this by folding the leaves together and holding them with your non-cutting hand. Then, use a large chef's knife to cut off the tough stems. Next, roll up a few leaves at once and cut the kale into thick slices, using a circular motion with the knife. Rotate the slices and then chop them in the other direction to make small pieces. Repeat this process for all the kale leaves.

After you've chopped the kale, rinse the leaves but do not dry them. Leaving them damp will help create steam when you toss them in the hot skillet.

Now, heat some olive oil in a large skillet or Dutch oven over medium to medium-high heat. You'll know the oil is hot enough when it starts to shimmer. Add your garlic and cook until it's fragrant and just starting to brown—this should take around 1 minute. Be careful not to let the garlic burn.

At this point, you can also add other ingredients like red pepper flakes, red chilli flakes, or lemon juice for some extra flavour.

Next, add the kale to the pan a few handfuls at a time, stirring after each addition so that it starts to wilt. When all the kale is in the pan, cover and cook for around 5-8 minutes, until it is just tender.

Finally, remove the lid and continue cooking for a few more minutes, or until the moisture has mostly evaporated. Season with salt and pepper to taste, and serve immediately.

You can also add other ingredients like lemon wedges, shredded Parmesan cheese, or vinegar to taste.

Serving suggestions

Sauteed kale is a versatile side dish that can be served in many ways. Here are some serving suggestions:

As a Side Dish

Sauteed kale is a delicious and healthy side dish that pairs well with most mains. It can be served alongside a bowl of soup or a pile of pasta, or with your favourite protein, such as salmon, shrimp, tofu, or chicken.

In a Grain Bowl

Add sauteed kale to a grain bowl with quinoa, farro, brown rice, or another grain, along with a protein like tofu, tempeh, lentils, or roasted chickpeas. Top it off with a sauce like tahini sauce, peanut sauce, chipotle sauce, or cilantro lime dressing.

In Pasta

Toss sauteed kale with your favourite noodles, marinara sauce, and Parmesan or vegan Parmesan cheese. It can also be stirred into pesto pasta or spaghetti aglio e olio, or even spaghetti squash and sweet potato noodles.

In a Frittata

Make a veggie-filled frittata with sauteed kale and other vegetables or herbs. It can also be added to mini frittata muffins.

In Tacos or Quesadillas

Give a nutritional boost to vegetarian tacos or quesadillas by adding a few leaves of sauteed kale.

On Pizza

Sauteed kale can be used as a topping for vegetarian pizza.

With Eggs

Sauteed kale can be served with eggs, either scrambled or as a side dish with a poached egg on top.

Other Ideas

• Stir-fried with pea shoots
• Added to coconut creamed spinach
• Served with roasted sweet potatoes
• Included in a Buddha bowl

Frequently asked questions