Hail kale, king of veggies - recipes

Published Feb 8, 2016

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Johannesburg - A year ago kale was not a vegetable freely available on our shelves. If you wanted some, you either had to grow it yourself or know someone who did.

Last year it was one of the trendy vegetables in Europe and America, with health gurus singing its praises and bloggers promoting it.

Kale appeared in recipes for smoothies, salads and soups and even made it into chips.

Kale is a member of the cabbage family, which accounts for its strong flavour that can often border on bitterness.

Other vegetables from this cruciferous family include broccoli, Brussels sprouts, cauliflower, kohlrabi, bok choy, radish, rocket and turnips.

Three varieties of kale are available - curly kale, dino or Tuscan kale and red Russian kale.

It is quite a tough leaf and if you want to use it raw in salads, then choose young tender leaves. Wash the leaves well and remove the tough centre stalk. Chop it into smaller pieces and add it to your desired recipe.

Note: If you suffer from IBS or stomach problems, raw kale may cause discomfort because of its very high fibre content.

 

KALE AND CHORIZO SOUP

Serves 4-6

30g butter

30ml olive oil

1 onion, finely chopped

1 leek, thinly sliced

5ml chopped garlic

500g potatoes, peeled and coarsely chopped

1 litre of chicken stock

500g kale, stems removed and chopped

225g chorizo, finely chopped

Heat the butter and oil in a pot over medium-high heat. Add the onion, leek and garlic and cook for 5 minutes, until softened.

Add the potatoes and cook for a further 5 minutes.

Add the chicken stock and simmer for 15-20 minutes, until potatoes are tender. Then coarsely mash with a potato masher.

Add the kale leaves and simmer for 10 minutes, or until kale is tender.

Meanwhile, cook the chorizo in a frying pan until crisp.

Stir half the chorizo into the soup and sprinkle the remaining chorizo over the soup when served.

 

KALE CHIPS

Wash and dry curly kale well.

Place in a large bowl and drizzle with a little flavoured olive oil. Massage the oil into the leaves to make sure they are all coated.

Sprinkle over a little salt or seasoned salt. If desired, you can finely grate over some Parmesan cheese.

Toss to coat the leaves with the seasoning.

Line a baking tray with baking paper and spread the kale out in a single layer.

Place in the oven at 50°C and leave for 3-4 hours until crisp and dry.

Alternatively, if you have a dehydrator you can dry the kale chips in there.

 

CHICKEN MEATBALLS WITH KALE

Serves 4-6

45ml olive oil

1 red onion, finely chopped

5ml chopped garlic

500g chicken mince

4 spring onions, finely sliced

a pinch of chilli flakes

30ml fresh thyme leaves

15ml grated lemon zest

250ml fresh breadcrumbs

salt and pepper

1 lemon, sliced

500ml chicken stock

1 bunch of curly kale, de-stemmed and finely chopped

Heat 15ml oil in a frying pan and fry the onion and garlic until softened, about 5 minutes.

Allow to cool slightly before adding to the chicken mince, the spring onions, chilli flakes, thyme, lemon zest and breadcrumbs.

Season with salt and pepper, then form into 12 meatballs.

Heat the remaining oil and fry the meatballs until golden brown on all sides. Remove to a plate and set aside.

Fry the lemon slices until just starting to turn light golden brown on both sides.

Add the stock to the pan. Bring to the boil, then return the meatballs to the pan, reduce the heat and simmer for 10-15 minutes.

Add the kale and cook for 5 minutes, until tender. Serve.

 

KALE AND CHICKPEA CURRY

Serves 4-6

30ml oil

1 onion, chopped

10ml chopped garlic

10ml chopped ginger

1 red chilli, seeded and chopped

10ml cumin seeds

5ml turmeric

10ml ground coriander

15ml tomato paste

500g kale, shredded

400g tin of chickpeas, drained and rinsed

400g tin of coconut cream

60ml grated or finely chopped coconut flesh (optional)

salt and pepper

chopped coriander for serving

Heat the oil and fry the onion, garlic, ginger and chilli until soft.

Add the cumin, turmeric and coriander and cook until fragrant.

Stir in the tomato paste.

Add the kale and chickpeas and cook for a minute.

Add the coconut cream and coconut flesh.

Season, then cover and simmer for 25 minutes until the kale is tender.

Serve sprinkled with coriander.

 

KALE AND QUINOA SALAD

Serves 6-8

500g butternut, cut into cubes

45ml olive oil

salt and pepper

extra olive oil

1 onion, chopped

10ml chopped garlic

5ml grated ginger

5ml ground coriander

3ml turmeric

250ml quinoa

500ml water

5ml salt

100g curly kale, roughly torn

45ml flaked almonds, toasted

45ml pumpkin seeds, toasted

DRESSING

60ml olive oil

30ml lemon juice

salt and pepper

Place the butternut in a roasting pan. Drizzle with olive oil and season well. Roast at 180°C for 25-30 minutes or until soft. Remove and cool.

In a pot over a medium heat, heat some olive oil and fry the onion, garlic and ginger until the onion is soft.

Add the quinoa and fry for a minute. Add the water and salt, and simmer, covered, for 15-20 minutes until the quinoa is cooked.

Remove from the heat and set aside, covered, for 10 minutes.

Fluff with a fork and allow to cool. Add the butternut, kale, almonds and pumpkin seeds to the quinoa.

Pile onto a serving plate and drizzle with the dressing before serving.

DRESSING: Combine ingredients well.

 

KALE PESTO

Makes about 250ml

80g curly kale, cleaned

50g almonds, toasted

10ml chopped garlic

30g Parmesan cheese, grated

125ml olive oil

salt and pepper

penne pasta for serving

Place the kale in a food processor and pulse until chopped.

Add the almonds, garlic and Parmesan and pulse until well combined.

With the machine running, add in the olive oil. Season to taste with salt and pepper.

Cook the pasta until al dente, drain and toss with the pesto.

Serve with extra Parmesan.

* The Angela Day column is published in The Star, Pretoria News, Cape Argus and Daily News

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