Easy Sautéed Kale Recipe (Oil-Free) (2024)

FAQs

How do you soften kale without oil? ›

How do you soften kale without oil? You can also soften kale with lemon or another acidic ingredient, such as apple cider vinegar. Use about a tablespoon per bunch of kale. Follow the same steps as you would if you were using oil.

Adding salt and squeezing lemon make a big difference by removing bitterness.

While raw kale may boast the highest nutrient content, the study found that steaming retained the most antioxidants and minerals, compared with other cooking methods ( 7 ).

Massaging Kale – massaging kale with a little oil and/or lemon juice for just a few minutes makes it more tender and easier to chew. Plus, it adds an extra boost of flavor.

STIR-FRY WITH WATER INSTEAD OF OIL

Since water will cook away much faster than oil, then you usually will need double the amount of water than you would oil. You can cook it the same heat and just add more water as needed to keep the veggies cooking.

Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

Massage the kale: Use your clean hands to massage the kale with olive oil for 2-3 minutes. Turn the small pieces frequently to make sure they soften evenly. Add to your favorite dishes: Once tenderized, your kale is ready to eat! Add your massaged raw kale to a salad or one of your other favorite recipes.

Additionally, overcooking kale can cause it to become mushy and lose its texture, making it less enjoyable to eat. Another reason why kale can taste bad when cooked is that it contains sulfur compounds that are released when it is cooked. These compounds can create a bitter taste that some people find unpleasant.

Both spinach and kale have plenty of nutrients to offer, but they do differ slightly. Kale, for example, has more calcium, vitamin C, and vitamin K than spinach, while spinach has more vitamin A, vitamin E, iron, potassium, zinc, folate, and magnesium.

Is kale really better than spinach? ›

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

Both are packed with nutrients like fiber, vitamins, and minerals. Still, there are subtle nutritional differences between them. Kale provides more calcium and vitamin C per serving than spinach, whereas you will find more folate, vitamin A, and vitamin K in spinach than kale.

Blanching kale softens its tough texture and its infamous bitterness. It also sets the green color, allowing you to cook it further without losing as much green as happens otherwise. All it takes is a quick dunk in boiling salted water and a rinse in ice-cold water after draining.

Cutting the stems crossways shortens the fibres, much as with a tough steak, making them perfectly edible and preventing waste. Cut this way, the stems can be cooked in the same way as the rest of the leaf: sauteed, boiled or steamed.

In a large saucepan bring about 2 cups of water and a large pinch of salt (⅛ to ¼ tsp.) to boiling. Add 12 ounces torn kale. Return to boiling. Reduce the heat and simmer 20 to 25 minutes or until tender.

Massage Your Kale Leaves

Kale will benefit from some gentle kneading to soften its texture. A bit of oil can help to break down the fibrous membranes as well. Here's how: Wash the kale and remove the leaves from the stems. Tear the leaves into smaller pieces and rub them in your hands with olive oil and salt.

Fill your sink or a large bowl with cold water and set the kale inside. Let the kale sit for anywhere from 4 to 10 hours or overnight and remove it from the water in the morning. Poof! Like magic, it will be crisp and usable.

How to Massage Kale. Our go-to method: Add chopped kale to a large bowl and top with lemon juice and olive oil. Use clean hands to massage for about 3 minutes to soften the leaves and infuse the leaves with the oil and lemon. A pinch of salt added near the end of massaging adds even more flavor.