20 Kale Dishes Recipes and How to Store Kale Greens Like a Pro

What is Kale

Kale is a leafy green vegetable that’s been around for a long time, but it’s become super popular in the last few years, especially with people who are into healthy eating. It’s part of the cabbage family, so it’s related to things like broccoli, cauliflower, and Brussels sprouts.

When you look at kale, you’ll see that it has these big, sturdy leaves that can be curly or flat, depending on the variety. The color of the leaves can range from deep green to purple, and they have a slightly tough texture, especially if the leaves are bigger.

Taste-wise, kale has a bit of a bitter and earthy flavor, which some people love and others might need to get used to. The taste can be milder if you get younger, smaller leaves or if you cook it. Some people find the bitterness is less noticeable when it’s sautéed, steamed, or added to soups and stews.

One of the reasons kale is so popular is because it’s packed with nutrients. It’s super high in vitamins A, C, and K, and it’s a good source of calcium, iron, and fiber. Plus, it has antioxidants, which are good for fighting off the bad stuff in your body that can lead to disease.

Kale is also pretty versatile in the kitchen. You can eat it raw in salads, blend it into smoothies, bake it into kale chips, or cook it into a bunch of different dishes. Some people even massage it—yeah, you read that right—massage the leaves with a little oil and salt to make it softer and easier to eat raw.

So, whether you’re munching on a kale salad, sipping a green smoothie, or trying out some crispy kale chips, you’re getting a veggie that’s not just tasty (once you get used to it) but also really good for you.

Benefits of Kale

Kale is one of the superfoods and is packed with nutrients and offers a bunch of health benefits. Here’s a list of some of the key benefits of eating kale:

1. Loaded with Vitamins: Kale is like a vitamin powerhouse. It’s super high in Vitamin A, which is good for your eyes and skin. It’s also got a ton of Vitamin C, which helps keep your immune system strong and your skin healthy. Plus, it’s packed with Vitamin K, which is important for blood clotting and bone health.
2. Great Source of Antioxidants: Kale is rich in antioxidants, like quercetin and kaempferol. These are fancy words for the compounds that help protect your cells from damage caused by free radicals. Antioxidants are important because they can reduce inflammation and may even lower your risk of diseases like cancer.
3. Supports Heart Health: Eating kale can be good for your heart, too. It’s high in fiber, which helps lower cholesterol levels. Plus, the potassium in kale can help keep your blood pressure in check. Both of these things are important for keeping your heart healthy and strong.
4. Bone Strength: Thanks to its high levels of Vitamin K and calcium, kale can help keep your bones strong. Vitamin K is key for bone metabolism, and calcium is the building block for your bones. Eating kale regularly can help prevent bone-related issues as you get older.
5. Aids in Digestion: Kale is full of fiber, which is essential for good digestion. Eating fiber-rich foods like kale can help keep things moving smoothly in your digestive tract and prevent constipation. Plus, fiber helps you feel fuller for longer, which can be helpful if you’re trying to manage your weight.
6. Good for Detox: Kale has detoxifying properties, thanks to compounds called glucosinolates. These compounds help your body detoxify by activating enzymes that neutralize harmful substances. Adding kale to your diet can support your body’s natural detox process.
7. Supports Eye Health: The Vitamin A in kale isn’t just good for your skin—it’s also essential for your eyes. Kale is also rich in lutein and zeaxanthin, two antioxidants that are known to protect your eyes from damage caused by sunlight and reduce the risk of cataracts and macular degeneration.
8. May Help with Weight Loss: Kale is low in calories but high in fiber, which makes it a great food if you’re trying to lose weight. It’s filling, so it helps you eat less overall. Plus, it’s nutrient-dense, so you’re getting a lot of nutrition for very few calories.
9. Boosts Immune System: With all the Vitamin C in kale, it’s no surprise that it can give your immune system a boost. Vitamin C helps your body fight off infections and heal faster when you’re sick. Eating kale regularly can help keep your immune system strong, especially during cold and flu season.
10. Supports Healthy Skin: The vitamins and antioxidants in kale aren’t just good for your insides—they’re great for your skin, too. Vitamin C helps with collagen production, keeping your skin firm and elastic. And the antioxidants help protect your skin from damage caused by the sun and pollution.

So, whether you’re tossing it in a salad, blending it into a smoothie, or sautéing it as a side dish, adding kale to your diet can give you a big health boost. It’s a simple way to get a lot of important nutrients that your body needs to stay healthy and strong.

How To Use Kale | 20 Delicious Kale Recipes

As a mom of three, I’m always looking for quick and healthy meals that my kids will actually enjoy! Kale is one of those ingredients I turn to again and again because it’s packed with nutrients and can be used in so many ways.

From cooked kale recipes like hearty soups to raw kale recipes for fresh salads, there are so many delicious kale dishes to try. If you’re wondering how to cook kale, or looking for easy kale recipes to add to your dinner rotation, I’ve got you covered!

Whether you’re making kale recipes for dinner, searching for the best kale recipes, or just exploring what to make with kale, you’ll find tons of tasty ideas here. The best part? These kale dishes are simple, quick, and perfect for busy families.

1. Kale and Quinoa Salad

Servings: 4
Time: 20 minutes

This kale and quinoa salad is a great way to enjoy something fresh and healthy! It’s packed with protein from quinoa and lots of vitamins from the kale. You can make it ahead for a quick lunch or serve it as a side dish at dinner. It’s super simple but full of flavor!

Ingredients:

• 2 cups kale, chopped
• 1 cup quinoa
• 1/2 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 1/4 cup feta cheese (optional)
• Olive oil
• Lemon juice
• Salt and pepper to taste

Instructions:

1. Cook the quinoa according to package instructions, then let it cool.
2. In a large bowl, mix the chopped kale, cherry tomatoes, and red onion.
3. Add the cooled quinoa to the bowl.
4. Drizzle with olive oil and lemon juice, then toss everything together.
5. Add feta cheese, salt, and pepper to taste. Enjoy!

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2. Kale Chips with Sea Salt

Servings: 4
Time: 15 minutes

Kale chips are so crunchy and satisfying! You can make them as crispy as you like, and they’re a great healthy snack. Plus, they’re really quick to make—perfect for when you’re craving something salty.

Ingredients:

• 1 bunch kale, torn into pieces
• 2 tbsp olive oil
• Sea salt to taste

Instructions:

1. Preheat your oven to 375°F (190°C).
2. Wash and dry the kale leaves well. Remove the stems and tear the leaves into bite-sized pieces.
3. Toss the kale with olive oil and sea salt.
4. Spread the kale in a single layer on a baking sheet.
5. Bake for 10-15 minutes, until crispy, checking every few minutes to make sure they don’t burn. Enjoy!

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3. Creamy Kale and Potato Soup

Servings: 6
Time: 45 minutes

This soup is so creamy and comforting, especially on a cold day. The potatoes make it hearty, while the kale gives it a nice pop of color and nutrients. You can blend it smooth or leave it chunky—whichever you prefer!

Ingredients:

• 1 bunch kale, chopped
• 2 large potatoes, peeled and cubed
• 1 onion, chopped
• 3 cloves garlic, minced
• 4 cups vegetable broth
• 1 cup heavy cream
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté the onion and garlic until soft.
2. Add the potatoes and vegetable broth. Bring to a boil, then simmer for about 20 minutes, or until potatoes are soft.
3. Add the chopped kale and cook for 5-7 more minutes.
4. Use an immersion blender to blend the soup until smooth (or leave it chunky if you prefer).
5. Stir in the heavy cream and season with salt and pepper. Serve hot!

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4. Sautéed Kale with Garlic and Lemon

Servings: 4
Time: 10 minutes

This is one of the easiest ways to enjoy kale! The garlic and lemon add so much flavor, and it pairs well with pretty much anything. It’s great as a side dish with any meal.

Ingredients:

• 1 bunch kale, chopped
• 3 cloves garlic, minced
• 1 tbsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add garlic and sauté for about 1 minute, until fragrant.
3. Add the kale and sauté for 5-7 minutes, until wilted.
4. Squeeze lemon juice over the kale and season with salt and pepper. Enjoy!

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5. Kale Pesto Pasta

Servings: 4
Time: 20 minutes

This kale pesto pasta is a twist on the classic basil pesto, and it’s sooo good! The kale gives the pesto a nice green color and a unique taste. It’s perfect for dinner and super easy to make!

Ingredients:

• 1 bunch kale, chopped
• 1/2 cup walnuts or pine nuts
• 1/2 cup Parmesan cheese
• 2 cloves garlic
• 1/2 cup olive oil
• Salt and pepper to taste
• 1 lb pasta

Instructions:

1. Cook the pasta according to package instructions and set aside.
2. In a food processor, blend kale, walnuts, Parmesan, garlic, olive oil, salt, and pepper until smooth.
3. Toss the cooked pasta with the pesto sauce. Serve and enjoy!

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6. Kale and Chickpea Stew

Servings: 6
Time: 35 minutes

This stew is so filling and full of flavor. The chickpeas add protein, and the kale brings a hearty texture. It’s perfect for a cozy dinner on a chilly evening.

Ingredients:

• 1 bunch kale, chopped
• 2 cans chickpeas, drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cans diced tomatoes
• 2 cups vegetable broth
• 1 tsp cumin
• Salt and pepper to taste

Instructions:

1. In a large pot, sauté the onion and garlic until soft.
2. Add the chickpeas, tomatoes, vegetable broth, and cumin. Stir and bring to a simmer.
3. Add the kale and cook for 10-12 minutes, until the kale is tender.
4. Season with salt and pepper. Serve with bread!

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7. Kale and Sweet Potato Hash

Servings: 4
Time: 30 minutes

Sweet potatoes and kale make the perfect combination! This hash is hearty and flavorful, and you can top it with a fried egg for extra protein. It’s great for breakfast or dinner!

Ingredients:

• 2 sweet potatoes, peeled and cubed
• 1 bunch kale, chopped
• 1 onion, chopped
• 2 tbsp olive oil
• Salt and pepper to taste
• 4 eggs (optional)

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add the sweet potatoes and cook for 10-12 minutes until soft.
3. Add the onion and kale, and cook for another 5-7 minutes.
4. Season with salt and pepper. If desired, top with a fried egg. Enjoy!

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8. Kale Caesar Salad

Servings: 4
Time: 15 minutes

A classic Caesar salad gets a healthy twist with kale instead of romaine! This version is without anchovies but still full of delicious flavor. It’s quick to make and perfect for lunch or dinner.

Ingredients:

• 4 cups kale, chopped
• 1/4 cup Caesar dressing (store-bought or homemade)
• 1/2 cup croutons
• 1/4 cup Parmesan cheese

Instructions:

1. In a large bowl, toss the kale with the Caesar dressing.
2. Top with croutons and Parmesan cheese. Serve right away!

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9. Kale and Lentil Salad

Servings: 4
Time: 20 minutes

This kale and lentil salad is hearty, healthy, and full of protein. The lentils make it filling, while the kale gives it a fresh crunch. It’s perfect for meal prep or a light lunch!

Ingredients:

• 1 bunch kale, chopped
• 1 cup cooked lentils
• 1/2 cup red onion, chopped
• 1/4 cup olive oil
• 2 tbsp balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the kale, cooked lentils, and red onion.
2. Drizzle with olive oil and balsamic vinegar.
3. Toss everything together, then season with salt and pepper. Enjoy!

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10. Kale and Mushroom Stir Fry

Servings: 4
Time: 20 minutes

This stir fry is quick, easy, and packed with flavor. The mushrooms bring a savory richness, and the kale adds some color and nutrition. Serve it over rice for a complete meal.

Ingredients:

• 1 bunch kale, chopped
• 1 cup mushrooms, sliced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1/2 onion, chopped
• 1 garlic clove, minced

Instructions:

1. Heat sesame oil in a large skillet over medium heat.
2. Add the onion, garlic, and mushrooms. Sauté for 5-7 minutes.
3. Add the kale and soy sauce, and cook for another 5 minutes.
4. Serve over rice and enjoy!

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11. Kale Smoothie with Banana and Mango

Servings: 2
Time: 5 minutes

This kale smoothie is a great way to sneak some greens into your day. The banana and mango make it sweet and tropical, and the kale gives it a healthy boost.

Ingredients:

• 1 cup kale, chopped
• 1 banana
• 1/2 cup mango
• 1 cup almond milk (or any milk)
• 1 tbsp honey (optional)

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth and creamy.
3. Serve and enjoy!

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12. Kale and Avocado Toast

Servings: 2
Time: 10 minutes

Avocado toast with a healthy twist! Adding kale makes this a more filling and nutrient-packed snack or breakfast.

Ingredients:

• 2 slices whole grain bread
• 1/2 avocado, mashed
• 1/2 cup kale, chopped
• Salt and pepper to taste

Instructions:

1. Toast the bread slices.
2. Spread the mashed avocado on the toast.
3. Top with chopped kale, salt, and pepper. Enjoy!

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13. Spicy Kale Tacos

Servings: 4
Time: 20 minutes

These tacos are full of flavor with a spicy kick! The kale is sautéed with spices to give it a bold taste. Perfect for Taco Tuesday or any night of the week.

Ingredients:

• 1 bunch kale, chopped
• 1 tsp chili powder
• 1 tsp cumin
• 1 tbsp olive oil
• 8 small tortillas
• Toppings: sour cream, salsa, cheese

Instructions:

1. Heat olive oil in a skillet over medium heat.
2. Add the kale and spices, and sauté for 5-7 minutes.
3. Warm the tortillas and fill with the spicy kale mixture.
4. Top with your favorite taco toppings and serve!

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14. Kale and Tomato Frittata

Servings: 4
Time: 25 minutes

This kale and tomato frittata is a quick and easy meal that works for breakfast, lunch, or dinner. It’s packed with veggies and full of flavor.

Ingredients:

• 1 bunch kale, chopped
• 2 tomatoes, diced
• 6 eggs
• 1/2 cup shredded cheese (optional)
• Salt and pepper to taste

Instructions:

1. Preheat the oven to 350°F (175°C).
2. In an oven-safe skillet, sauté the kale and tomatoes for about 5 minutes.
3. Beat the eggs and pour them over the kale and tomatoes. Season with salt and pepper.
4. Sprinkle with cheese, if using, and bake for 15-20 minutes, until set. Enjoy!

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15. Kale and Bean Chili

Servings: 6
Time: 40 minutes

This chili is full of hearty beans and kale, making it the perfect comfort food. It’s warming, filling, and perfect for a chilly evening.

Ingredients:

• 1 bunch kale, chopped
• 2 cans beans (kidney, black, or pinto), drained and rinsed
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 can diced tomatoes
• 2 cups vegetable broth
• Chili powder to taste

Instructions:

1. In a large pot, sauté the onion and garlic.
2. Add the beans, tomatoes, and vegetable broth. Stir and bring to a simmer.
3. Add the kale and chili powder, and cook for 10-12 minutes. Serve hot!

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16. Kale and Apple Salad with Honey Dressing

Servings: 4
Time: 15 minutes

This sweet and tangy salad is a refreshing way to enjoy kale. The apples add crunch, while the honey dressing ties everything together. It’s a great side dish or light lunch.

Ingredients:

• 1 bunch kale, chopped
• 1 apple, thinly sliced
• 1/4 cup walnuts
• 2 tbsp honey
• 1 tbsp Dijon mustard
• 2 tbsp apple cider vinegar

Instructions:

1. In a large bowl, combine the kale, apple, and walnuts.
2. In a small bowl, whisk together honey, mustard, and vinegar.
3. Pour the dressing over the salad and toss to combine. Enjoy!

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17. Kale and Roasted Beet Salad

Servings: 4
Time: 30 minutes

This salad is beautiful and full of flavor. The earthy roasted beets pair perfectly with the fresh kale, and the dressing adds the right tangy kick.

Ingredients:

• 1 bunch kale, chopped
• 2 medium beets, peeled and roasted
• 1/4 cup goat cheese (optional)
• 1/4 cup balsamic vinegar
• 2 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Roast the beets at 400°F (200°C) for 25-30 minutes, until tender.
2. In a bowl, combine kale, roasted beets, and goat cheese.
3. Drizzle with balsamic vinegar and olive oil. Season with salt and pepper. Serve and enjoy!

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18. Kale and Coconut Curry

Servings: 4
Time: 30 minutes

This kale and coconut curry is comforting and full of flavor. The coconut milk makes the curry creamy, and the kale adds texture and nutrients.

Ingredients:

• 1 bunch kale, chopped
• 1 can coconut milk
• 1 onion, chopped
• 1 tbsp curry powder
• 1 cup vegetable broth
• Salt and pepper to taste

Instructions:

1. Sauté the onion in a large pot until soft.
2. Add the curry powder and cook for 1 minute.
3. Add the kale, coconut milk, and vegetable broth. Simmer for 15 minutes. Season with salt and pepper. Serve over rice!

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19. Kale and Corn Quesadillas

Servings: 4
Time: 15 minutes

These quesadillas are full of veggies and cheese, with a little kick from the kale and corn. They’re quick to make and perfect for a weeknight meal.

Ingredients:

• 1 bunch kale, chopped
• 1 cup corn kernels
• 4 flour tortillas
• 1 cup shredded cheese
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a skillet and sauté the kale and corn for 5-7 minutes.
2. Place cheese and the kale-corn mixture between two tortillas.
3. Cook the quesadillas in the skillet until crispy and golden on both sides. Enjoy!

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20. Kale and Ricotta Stuffed Shells

Servings: 4
Time: 45 minutes

These stuffed shells are filled with a creamy ricotta and kale mixture, making them a delicious and hearty meal. It’s a fun twist on the traditional stuffed shell recipe.

Ingredients:

• 1 box jumbo pasta shells
• 1 bunch kale, chopped
• 1 cup ricotta cheese
• 1 cup marinara sauce
• 1 cup mozzarella cheese

Instructions:

1. Cook the pasta shells according to package instructions.
2. Sauté the kale until wilted, then mix it with the ricotta cheese.
3. Stuff the cooked shells with the kale and ricotta mixture, then place them in a baking dish with marinara sauce.
4. Top with mozzarella and bake at 350°F (175°C) for 25 minutes. Enjoy!

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Whether you’re looking for cooked kale recipes or raw kale recipes, there are so many delicious options to choose from. Kale is incredibly versatile, and with the right kale ideas, you can create everything from hearty dinners with kale to refreshing salads.

Knowing the best way to cook kale, like sautéing, roasting, or even adding it raw to your favorite dishes, opens up a world of easy kale recipes that the whole family will love. From simple kale recipes dinner to the best kale recipes that make use of kale greens, there are plenty of recipes using kale to keep your meals exciting and nutritious.

So, next time you’re wondering what to make with kale, you’ll have a list of green kale recipes and dishes with kale ready to go!

How To Store Kale

Storing kale properly can really make a difference in how long it lasts and how fresh it stays. I’ve tried a few ways to store kale over the years, and I’ve found that these methods really help keep it fresh for longer. Here’s how I store my kale and make sure it lasts as long as possible:

1. In the Fridge (Fresh Kale)

• How I do it: I usually store fresh kale in the fridge in the crisper drawer because that’s where the veggies stay cool. I don’t wash the kale first because the moisture can make it wilt faster. I just make sure to pick out any leaves that look bad or wilted. Then, I’ll either wrap the kale in a damp paper towel or stick it in a perforated plastic bag, which helps it breathe.
• Why it works: Keeping kale unwashed and in a breathable bag helps prevent the leaves from getting soggy. It can last about 5 to 7 days this way, but I usually try to use it up before then!

2. In Water (Like a Bouquet)

• How I do it: This one’s a little fancy but works great! I treat my kale like fresh flowers. I trim the ends of the stems, then put the kale in a jar with just a little bit of water—about an inch. Then, I cover it with a plastic bag or something to trap in moisture, and store it in the fridge.
• Why it works: The kale stays nice and crisp for up to 10 days. The water helps keep the leaves fresh, and it’s like having a mini garden in your fridge!

3. Freezing Kale

• How I do it: Freezing kale is awesome when you want to use it later, like in smoothies or soups. First, I wash it really well and dry it. I remove the tough stems and chop the kale into smaller pieces. I blanch the leaves by boiling them for 2-3 minutes, then immediately put them in ice water to stop the cooking. After drying them, I spread the kale out on a baking sheet and freeze it. Once frozen, I transfer it to a freezer-safe bag.
• Why it works: Freezing keeps kale good for up to 12 months! It’s such a great way to preserve it for future meals. Just make sure you dry the kale really well before freezing it, so it doesn’t turn into a soggy mess later.

4. In a Paper Towel

• How I do it: If I’ve already washed my kale and need to keep it fresh for a few days, I wrap it in a paper towel. I make sure to dry it really well first to get rid of extra moisture, which can cause the leaves to go bad quickly. I wrap the kale up in the towel and then store it in a plastic bag or airtight container in the fridge.
• Why it works: The paper towel helps absorb any leftover moisture, which can cause the kale to wilt. I can usually keep it fresh for 5 days this way. It’s a simple method but works so well.

5. Dehydrating Kale (For Kale Chips)

• How I do it: If I want to make kale chips or save my kale for a long time, I dehydrate it. First, I wash and dry the kale, removing the stems. Then, I tear it into pieces, toss it with olive oil and seasoning, and put it in a dehydrator or a low-temperature oven (about 125°F). It takes a few hours, but once it’s crispy, I store the kale chips in an airtight container.
• Why it works: Dehydrated kale can last for months, which is great for keeping snacks on hand! Plus, kale chips are super tasty. Just make sure the kale is completely dried before storing, so it doesn’t get moldy.

6. Storing Kale in a Plastic Bag (Short-Term)

• How I do it: For short-term storage, I just toss my kale in a plastic bag and pop it in the fridge. I usually poke a few small holes in the bag so air can circulate and keep it from getting too damp. It’s not as fancy as the other methods, but it works when I’m in a rush.
• Why it works: This keeps the kale fresh for about 3-5 days. It’s quick and easy, but I usually try to eat the kale soon after getting it home to keep it at its best.

These methods are super helpful for keeping kale fresh, no matter how you like to eat it. Whether you’re using it right away or storing it for later, these tips will help your kale last longer and stay delicious!

Frequently Asked Questions (FAQs)