Best 3 Bolay Kale Recipes
Bolay kale, also known as Ethiopian kale, is a leafy green vegetable native to Ethiopia. It's known for its slightly bitter taste and its nutritional content, which includes vitamins A, C, and K, as well as calcium, iron, and fiber. Bolay kale is a versatile ingredient that can be enjoyed in a variety of dishes, from soups and stews to salads and stir-fries. If you're looking for a delicious and healthy way to incorporate more leafy greens into your diet, bolay kale is a great option. Whether you're a seasoned cook or a beginner, there are many easy and delicious recipes available to help you create mouthwatering dishes with this unique and flavorful vegetable.
Here are our top 3 tried and tested recipes!
CREAMED KALE
Steps:
- Blanch the kale in lightly salted water until tender, rinse in ice water, drain and cut into 1/2-inch ribbons. In a large saute pan over medium heat, melt the butter and add the kale, cream and nutmeg. Reduce the heat to low and cook for 5 minutes, or until the cream has reduced and thickened. Season with salt and pepper to taste.
EASY GARLIC KALE
Kale is supposed to have cancer-fighting properties. I love it, but my husband hates it. Cooking it this way is the only way he'll eat it.
Provided by WHIRLEDPEAS
Categories Side Dish Vegetables Greens
Time 25m
Yield 4
Number Of Ingredients 3
Steps:
- Soak kale leaves in a large bowl of water until dirt and sand begin to fall to the bottom, about 2 minutes. Lift kale from the bowl without drying the leaves and immediately remove and discard stems. Chop the kale leaves into 1-inch pieces.
- Heat olive oil in a large skillet over medium heat; cook and stir garlic until sizzling, about 1 minute. Add kale to the skillet and place a cover over the top.
- Cook, stirring occasionally with tongs, until kale is bright green and slightly tender, 5 to 7 minutes.
Nutrition Facts : Calories 86.9 calories, Carbohydrate 11.4 g, Fat 4.2 g, Fiber 2.3 g, Protein 3.7 g, SaturatedFat 0.6 g, Sodium 48.3 mg
SAUTEED KALE
Try Bobby Flay's simple Sauteed Kale recipe from Food Network. For a pop of flavor, add a splash of red wine vinegar at the end.
Provided by Bobby Flay
Categories side-dish
Time 15m
Yield 4 servings
Number Of Ingredients 6
Steps:
- Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.
Tips:
- When making the Roasted Sweet Potato Salad, be sure to cut the sweet potatoes into uniform-sized pieces so that they cook evenly. Roasting the sweet potatoes on a sheet pan allows for even cooking and caramelization.
- For the Black Bean and Corn Salad, use fresh or frozen corn kernels for the best flavor. If using frozen corn, be sure to thaw it before adding it to the salad.
- When making the Quinoa and Black Bean Bowl, rinse the quinoa thoroughly before cooking to remove any bitterness. Fluff the quinoa with a fork before serving for a light and fluffy texture.
- For the Kale and Roasted Sweet Potato Salad, massage the kale with a little olive oil and lemon juice before adding it to the salad. This will help to soften the kale and make it more palatable.
- When making the Chicken and Quinoa Stuffed Bell Peppers, pre-cook the quinoa and chicken to save time. This will make the assembly process much easier.
Conclusion:
The recipes in this article are all healthy, delicious, and easy to make. They are perfect for busy weeknights or for meal prepping. With a variety of flavors and textures, these recipes are sure to please everyone at the table. So next time you're looking for a healthy and satisfying meal, give one of these recipes a try.
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