Braised Kale

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Statistic	Number
Total cooking time	7-8 minutes
Number of ingredients	7
Vitamin K provided by kale (percentage of Daily Value per serving)	Over 600%
Calories per serving (approximate)	150 calories
Amount of fiber per serving	2 grams

Key Takeaways	Explanation
Nutrient Density	Kale is extremely high in vitamins A, K, C, and rich in minerals and antioxidants.
Quick and Easy Preparation	The dish requires minimal prep and cooking time, making it ideal for a quick, nutritious side.
Enhances Digestibility	Braising kale makes it easier to digest, allowing for better absorption of its nutrients.
Versatility of the Dish	Can be customized with additions like Parmesan cheese or different broths to suit various diets and tastes.
Suitable for Many Dietary Needs	Naturally gluten-free and can be made vegan by substituting chicken broth with vegetable broth.

We're passionate about bringing tradition and nutrition to your table at Roots Food Group with our carefully curated recipes. Our Braised Kale is a simple yet sublime dish that showcases the versatility and health benefits of one of the most nutrient-dense greens available.

History of the Recipe

Kale has been cultivated for its nutritional value for over 2,000 years, with its origins tracing back to ancient Greek and Roman times. It was highly regarded for its health-promoting properties. Over the centuries, kale has become a staple in various cuisines, particularly in colder climates where it thrives and can be harvested deep into the winter months. Braising, a cooking method that gently cooks the greens while preserving their robust flavor and texture, is a traditional way to prepare kale, making it tender and easier to digest.

Benefits

Kale is a superfood rich in vitamins A, K, and C and minerals like manganese and calcium. It's also high in antioxidants and has been shown to offer heart protection, lower cholesterol, and support healthy skin and vision. Cooking kale with olive oil enhances its flavor and increases the absorption of fat-soluble vitamins.

Cultural Meaning

In many cultures, kale is more than just a food; it symbolizes health and vitality. For instance, in the southern United States, kale is a key ingredient in many soul food dishes and is often served at New Year's to symbolize economic fortune. Similarly, in Scandinavian and German cuisine, kale is featured in hearty dishes that are particularly popular during the cold winter.

The Recipe

Ingredients

1 large (14 oz) bunch kale
2 Tbsp. extra-virgin olive oil
8 garlic cloves, chopped
3⁄4 cup lower-sodium chicken broth
1⁄2 tsp. kosher salt
1⁄4 tsp. black pepper
1⁄4 oz grated Parmesan (optional)

Directions

Step 1: Strip the kale leaves from the tough stems. Discard the stems; coarsely chop the leaves. Rinse well in a colander, leaving the water on the leaves.

Step 2: Heat the oil in a large skillet over low heat. Add the garlic and cook, stirring, until it's golden and aromatic (3-4 minutes). Transfer the garlic to a dish and reserve.

Step 3: Reheat the oil over medium heat, then add the kale and the broth. Cover and simmer until the kale is tender (3-4 minutes)—season with the salt and pepper. Transfer to a serving platter and top with the garlic and Parmesan if desired.

Enjoy this Braised Kale as a nutritious side dish that feeds the body and connects us to a rich culinary tradition and wellness history. Whether part of a festive gathering or a simple family dinner, this dish nourishes and satisfies.

Frequently asked questions

What are the health benefits of eating kale?

Kale is highly nutritious, rich in vitamins A, C, and K, packed with antioxidants, and has anti-inflammatory benefits.

How can I make braised kale more flavorful?

Enhance the flavor of braised kale by adding spices like crushed red pepper, or by incorporating bacon or smoked sausage for a richer taste.

Can I use other types of kale for this recipe?

Yes, any type of kale—curly, dinosaur, or red kale—can be used in this recipe, each adding a slightly different texture and flavor.

Is this braised kale recipe suitable for vegans?

The recipe can be made vegan by substituting the chicken broth with vegetable broth and omitting any non-vegan optional ingredients like Parmesan.

What dishes pair well with braised kale?

Braised kale pairs well with roasted or grilled meats, especially poultry and pork, and is also a great complement to grain dishes like quinoa or brown rice.