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Kale with Garlic and Soya

DelectablePlanet's picture
Kale, a cruciferous vegetable, is one of the healthiest vegetables around. Enjoy this bright green veggie as part of a nutritious meal!
  Kale 1 Pound (1 Large Bunch)
  Water/Vegetable broth 1⁄4 Cup (4 tbs)
  Garlic 4 Clove (20 gm), minced, thinly sliced
  Soy sauce/1/2 teaspoon salt 2 Tablespoon

Wash the kale thoroughly and remove any tough stems. Cut or tear the leaves into small pieces. Set aside.
Heat the water in a large skillet. Add the garlic and cook and stir over medium-high heat for about 1 minute, until it begins to soften. Do not let the garlic brown.
Lower the heat to medium and stir in the kale. Sprinkle with the soy sauce, if using. Cover and cook for 3 to 5 minutes, stirring frequently. Add extra water, 1 tablespoon at a time, if the kale begins to stick. The kale is done when it is bright green and tender. If you are using salt instead of soy sauce, transfer the kale to a serving dish, sprinkle it with the salt, and toss to mix. Serve at once.
Stored in a covered container in the refrigerator, leftover Braised Kale will keep for up to 2 days.

Recipe Summary

Difficulty Level: 
Side Dish
Have you ever tried cooking Kale? If not then here is some information for you! Kale is really healthy and nutritious and makes a wonderful side. Known to fight the growth of cancerous cells, this vegetable is great, simply cooked with garlic and soya.

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Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 272 Calories from Fat 28

% Daily Value*

Total Fat 3 g5.1%

Saturated Fat 0.43 g2.2%

Trans Fat 0 g

Cholesterol 0 mg

Sodium 1889.5 mg78.7%

Total Carbohydrates 54 g18.1%

Dietary Fiber 9.7 g38.9%

Sugars 0.7 g

Protein 18 g36.2%

Vitamin A 1395% Vitamin C 917.5%

Calcium 65.4% Iron 48%

*Based on a 2000 Calorie diet


Kale With Garlic And Soya Recipe Video