I wasn’t always a fan of kale. For a long time, it was too harsh for me to eat as the lettuce for my salads. I didn’t like it braised like collard or mustard greens. I used it to blend into smoothies, but nothing else was working for me. Meanwhile the world around me was going all the way up for kale. I didn’t understand, but I wanted to.
Since then, I’ve come to appreciate the fiber that kale provides if nothing else. But seriously, it’s become a staple green around here. I can’t believe the transformation sometimes.
This recipe was one of the first breakthroughs that I had with kale, so I want to share it just in case there’s anyone else still going through it with this particular vegetable.
It utilizes my orange and honey soy glaze, which is a favorite on pretty much everything at this point. And the cooking method leaves the kale with a little bit of crunch so it’s not just a soggy mess of greens on your plate.
Why kale?
Reason number one. Kale, unlike spinach, doesn’t wilt down to nothing almost immediately. It’s hearty, and the bold soy and orange flavors cling to the crooks and curls of the leaves perfectly.
Second. It’s super versatile and pairs well with pretty much every protein I can think of.
Number three. Kale is a major superfood.
Kale’s benefits
According to Harvard’s School of Public Health’s The Nutrition Source, kale can provide the following health and wellness benefits:
- Kale is rich in:
- Vitamin K (good for blood clotting and bone-building)
- Vitamin C (aids in cold and chronic disease prevention)
- Vitamin A (important for eye and bone health as well as a strong immune system)
- Carotenoids lutein and zeaxanthin (protect against macular degeneration and cataracts)
- Vitamin B6
- Folate (a B vitamin that’s key for brain development)
- Fiber (helps keep your digestion regular)
- Manganese
- Kale can help you:
- Lower cholesterol
- Prevent cancer
- Lose weight by filling yourself up with a high water content but few calories
Other vegetables you could use
Almost any other hearty vegetable can be used in place of kale for this recipe:
- Collard or Mustard Greens
- Broccoli
- Cauliflower
- Asparagus
- Carrots, sliced thinly
- Beets, sliced thinly
Make sure the vegetables are washed, peeled (if necessary), and cut into smaller pieces so the quick saute and steam method used here will cook them to your liking. The smaller the pieces, the less time the heat and steam need to penetrate the ingredient and make them edible, so keep that in mind when prepping your alternate vegetables. You can even add items like mushrooms closer to the end of the cooking time to add another layer of flavor.
Orange and Honey Soy Kale
Equipment
- Knife and cutting board, for prep
- Skillet
- Measuring cups/spoons
- Cheese grater or vegetable peeler, for shaved parmesan
- Jar or container, for mixing glaze
Ingredients
- 1 Tablespoon extra virgin olive oil
- 1/2 yellow onion, cut into thin slices
- 2 cloves garlic, minced
- 4-6 cups kale, cleaned and stems removed
- 1/4 cup chicken or vegetable broth
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- Red pepper flakes, optional
- Shaved parmesan, optional
Orange & Honey Soy Glaze/Sauce
- 3 Tablespoons honey
- 3 Tablespoons low-sodium soy sauce
- Zest of the orange
- Juice of 1/2 an orange
Instructions
- Heat olive oil in a large skillet over medium-high heat. Add onion and cook for 2-3 minutes until they begin to soften. Add garlic and cook for 30 more seconds. Carefully add kale to the pan and stir to combine with onions and garlic. Season with salt and pepper and continue to cook for 2-3 minutes. Reduce heat to medium. Add chicken broth to the skillet and cover. Cook for 5-7 minutes. Remove the lid and continue cooking until all of the liquid has reduced down to 1 tablespoon of liquid.
- Combine honey, soy sauce, orange juice and zest in a small bowl or jar and whisk until fully incorporated. Pour onto kale in the skillet and stir to make sure everything is evenly coated. Continue cooking for another minute then remove from the heat. Serve warm or cool and use as a salad base.
Notes
- The amount of orange and honey soy glaze used is totally up to you. If you want to just lightly flavor the kale, then use half of it. If you want a little more sauce left to enjoy with the kale and your other dishes, use all of it.
- You can even make a full jar of the glaze and keep it in the fridge for 2-3 weeks. Use it as a marinade, salad dressing, finishing glaze, whatever!
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