Salt-seasoned boiled kale
Enjoy a simple and nutritious dish with our Salt-Seasoned Boiled Kale recipe. Just 3 ingredients: fresh kale, water, and a dash of salt. Perfect as a healthy side or a base for your culinary creations. Ready in minutes!
- 02 Apr 2025
- Cook time 5 min
- Prep time 10 min
- 1 Servings
- 3 Ingredients
Salt-seasoned boiled kale is a simple and nutritious dish that can be prepared quickly with minimal ingredients. This recipe will guide you through the steps to create a tender, flavorful kale side dish that pairs well with a variety of main courses.
Ingredients:
Instructions:
- Start by thoroughly washing the kale to remove any dirt or grit. Once clean, chop the kale into bite-sized pieces.
- In a medium-sized pot, bring 1 cup of water to a rolling boil over medium-high heat.
- Once the water is boiling, carefully add the chopped kale to the pot. Use a spoon to ensure all the kale is submerged under the boiling water.
- Sprinkle a dash of salt over the kale and water. Stir gently to evenly distribute the salt.
- Allow the kale to boil for 5-7 minutes, or until it becomes tender and reaches your desired level of doneness. Avoid overcooking to maintain some of its texture and bright green color.
- After cooking, carefully pour the contents of the pot into a colander to drain the water. You can press down lightly with the back of a spoon to remove excess water if needed.
- Transfer the drained kale to a serving bowl. Taste and adjust seasoning if necessary, adding a little more salt if desired.
- Serve your salt-seasoned boiled kale as a nutritious side dish to accompany your meal. This simple preparation highlights the natural flavors of the kale and is a great way to incorporate more greens into your diet.
Tips:
- Make sure to thoroughly rinse the kale under cold water to remove any dirt or debris before boiling.
- Tear the kale leaves into smaller pieces for even cooking and easier consumption.
- Consider adding a squeeze of lemon juice or a drizzle of olive oil after boiling to enhance the flavor.
- For a little extra flavor, you can add a clove of crushed garlic or a pinch of red pepper flakes to the boiling water.
- To retain the bright green color of the kale, you can plunge it into ice water immediately after boiling to stop the cooking process, then drain thoroughly before serving.
Cooking kale this way brings out its natural flavors while maintaining its nutritional benefits. Whether you're looking for a quick side dish or a healthy addition to your meal, salt-seasoned boiled kale is a fantastic option. Enjoy your delicious and nutritious kale!
| Nutrition Facts | |
|---|---|
| Serving Size | 300 grams |
| Energy | |
| Calories 30kcal | 1% |
| Protein | |
| Protein 1.96g | 1% |
| Carbohydrates | |
| Carbohydrates 2.96g | 1% |
| Fiber 2.75g | 7% |
| Sugar 0.54g | 1% |
| Fat | |
| Fat 1.00g | 1% |
| Saturated 0.12g | 0% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 160ug | 18% |
| Choline 0.34mg | 0% |
| Vitamin B1 0.08mg | 6% |
| Vitamin B2 0.23mg | 18% |
| Vitamin B3 0.79mg | 5% |
| Vitamin B6 0.10mg | 6% |
| Vitamin B9 40ug | 10% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 60mg | 70% |
| Vitamin E 0.44mg | 3% |
| Vitamin K 260ug | 218% |
| Minerals | |
| Calcium, Ca 190mg | 15% |
| Copper, Cu 0.05mg | 6% |
| Iron, Fe 1.07mg | 10% |
| Magnesium, Mg 27mg | 6% |
| Phosphorus, P 36mg | 3% |
| Potassium, K 230mg | 7% |
| Selenium, Se 0.60ug | 1% |
| Sodium, Na 200mg | 13% |
| Zinc, Zn 0.26mg | 2% |
| Water | |
| Water 300g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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