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Kale

About the ingredient kale. Including 88 recipes with kale, nutrition data, and where to find it.

 

What is kale?

Kale  or "borecole"  is a form of cabbage, green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. 

Nutrition Value

Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties; kale is considered to be anti-inflammatory.

Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.

Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties. Boiling reduces the level of the anti-cancer compounds, however, steaming, microwaving, and stir frying does not result in significant loss. 

Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.

Nutrition

Nutrition Facts

Serving Size 1 cup, chopped (67g)
Amount per Serving
Calories 33Calories from Fat 4
 % Daily Value *
Total Fat 0.5g 1%
Saturated Fat 0.1g 0%
Trans Fat ~
Cholesterol 0mg 0%
Sodium 28mg 1%
Total Carbohydrate 6.7g 2%
Dietary Fiber 1g 5%
Sugars ~
Protein 2.2g
Vitamin A 206% Vitamin C 134%
Calcium 9% Iron 6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your caloric needs.

Where found

Kale is usually found in the produce section or aisle of the grocery store or supermarket.

Food group

Kale is a member of the Vegetables and Vegetable Products US Department of Agriculture nutritional food group.

How much does kale weigh?

Amount Weight
1 cup, chopped 67 grams

Vegetables and Vegetable Products

In Chinese:羽衣甘蓝
British (UK) term:
en français:chou frisé
en español:col rizada

Recipes using kale

There are 88 recipes that contain this ingredient.

Eggs with Potato and Kale Hash Nest
Eggs with Potato & Kale Hash Nest
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Kale has become a super food, and there is a reason for it. It's packed with nutrients, and with little calories. This potato and kale hash has a great texture and flavour. The smoked cheddar and the eggs add a healthy dose of protein.

Kale Salad with Pinenuts, Currants and Parmesan
Kale Salad with Pinenuts, Currants & Parmesan
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In a surprising twist, Tuscan kale is served raw—and makes for a substantial and satisfying fall salad. Sweet currants (or raisins) soaked in tangy white balasmic vingegar and salty parmesan punctuate the dressed, shredded kale.

Colcannon
Colcannon
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A scrumptious side dish made with potatoes and parsnips that can give your dinner a new look.

Spicy Kale and Chick-Pea Stew
Spicy Kale & Chick-Pea Stew
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Spicy Kale and Chick-Pea Stew recipe

Creamy Hot Acorn Squash Soup
Creamy Hot Acorn Squash Soup
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Acorn Squash Soup recipe

Kale and Potato Hash
Kale & Potato Hash
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This simple recipe is easy to follow, and it turns out delicious, kale adds lots of vitamins, and the flavor is great.

Roasted Sweet Potatoes with Hummus and Crispy Kale
Roasted Sweet Potatoes with Hummus & Crispy Kale
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Sweet potatoes topped with sweet caramel onions, creamy hummus and crispy kale chips. It's even vegan and vegetarian but beefy enough to satisfy even the meat lovers.

Sweet Potato, Kale, and Feta Tart
Sweet Potato, Kale, & Feta Tart
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This savory tart is a delicious way to cook with your leafy-greens, such as kale, Swiss chard, collards and sweet potato or squash. The balsamic vinegar is used on both cooking greens and caramelizing the onions, which really adds a delicious hint, the feta cheese adds the nice cheesiness and well-balanced saltiness. It can be served as a main dish or a side dish!

White Bean Soup with Broccoli Rabe and Kale
White Bean Soup with Broccoli Rabe & Kale
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Light and tasty. Serve the soup with a few slices of garlic bread, delicious.

Cannellini Bean Soup with Kale and Garlic-Olive Oil Crostini
Cannellini Bean Soup with Kale & Garlic-Olive Oil Crostini
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Use seasonal kale to make this hearty and delicious soup. The garlic-olive oil crostini is a must to help soak every drop of yumminess.

Power Kale Soup
Power Kale Soup
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This delicious vegetable soup can help you use your left-over Parmesan rinds and your leftover bread, with several fresh vegetables under a low temperature cooking, the soup is just flavorful.

Curry Lentils and Kale
Curry Lentils & Kale
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This hearty and healthy Indian style dish is quick-easy to make, and it's tasty.

Skillet Kale, Chickpeas and Tomatoes
Skillet Kale, Chickpeas & Tomatoes
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The day we made this recipe, our friend happened to come over, and she had a simple dinner with us. This was the main course, served with warm naan bread. She just loved it. Also it was so quick and easy to make. A great week-night meal.

Sopa de Tortilla (Vegetarian Tortilla Soup)
Sopa de Tortilla (Vegetarian Tortilla Soup)
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There are many variations of classic Mexican tortilla soup. In this vegetarian version (feel free to substitute chicken for the tofu for a non-veg version) the rich broth is flavored with earthy ancho (New Mexican) chillies and made more filling by adding some kale that retains it's texture well in a hot soup.

Spiced Kale and Chickpeas
Spiced Kale & Chickpeas
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Quick, easy and tasty! Serve it with naan bread, or steamed rice. Kale and chickpeas add varieties of nutrients, and the combination of the spices give lots of flavors as well. An excellent recipe to use up your kale!

Chard, Kale and Cheddar Phyllo Pie
Chard, Kale & Cheddar Phyllo Pie
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It's the season of Swiss chard and kale. We got lots of these fresh leafy greens from our CSA farm, and I was trying to come out an idea to use them up, surfing the internet, found a recipe in New York Times, it's a chard and feta phyllo tart. Definitely got the inspiration, I used both chard and kale, instead of feta, I used cheddar; and I sauteed some fresh mushrooms and added some toasted pine nuts, which worked very well. Also, I used a pie plate instead of a tart pan, and it was a great success, absolutely flavorful and delicious. The phyllo crust came out flaky and crispy. Have definitely become one of my signature recipes :)

Polenta with Pumpkin and Kale
Polenta with Pumpkin & Kale
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This turned out great. Much lighter tasting than a traditional heavy lasagna but very much like a lasagna without the fat and carbs from the pasta. I found a single serving more than filled me up. Like a no-guilt lasagna.

Chickpea, Kale and Tomato Soup with Cilantro
Chickpea, Kale & Tomato Soup with Cilantro
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This Indian inspired chickpea soup is tasty and light, you can serve it with naan bread, or any bread with mango chutney on the side.

Colcannon (Traditional Irish Dish)
Colcannon (Traditional Irish Dish)
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Irish Colcannon recipe; also known as Colcannon potatoes is a traditional Irish dish of mashed potatoes with kale or cabbage cooked with bacon. Perfect for St. Patrick's day.

Traditional Hopping John
Traditional Hopping John
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Along the coast of the Southern US eating Hoppin' John on New Year's Day is thought to bring a year filled with luck and prosperity. The beans symbolize coins or pennies. Sometimes a penny is added to the pot or can be left under the bowls of Hoppin' John. Greens such as Collards, chard or kale can be added and symbolize the color of money and are said to add to ones wealth in the new year. The day after New Year's Day the leftovers are called "Skippin' Jenny," and further demonstrates one's frugality. A common tradition in the south US is each person at the meal should leave three peas on their plate to ensure the New Year will be filled with Luck, Fortune and Romance. Another tradition holds that counting the number of peas in a serving predicts the amount of luck (or wealth) that will be collected over the next year.

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Purple Power Juice
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This is a wonderful detoxifying and blood cleansing juice. Beetroots are a wonder vegetable and have recently been shown in clinical trials to lower blood pressure. They are also loaded with folic acid (critical during pregnancy) and the mineral silica, which helps the body use calcium more efficiently, thus preventing osteoporosis.

All 88 recipes

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