Green, crisp, and packed with goodness, kale isn’t just a leafy vegetable – it’s a nutritional powerhouse! Whether you’re tossing it in salads for a crunchy twist, blending it into smoothies for a vitamin-packed kick, or sautéing it with garlic for a hearty side, kale brings a burst of flavour and essential nutrients to every dish.
Whether it’s a braai day, a funeral, a wedding or a traditional ceremony, kale is the bae you don’t want to an event without, according to Nondyebo Mgoboza, a head chef from Bertha House in Cape Town.
Cook with kale
She says kale blends well in vegetarian baked goods like quiche and frittatas, and it enhances salads by adding both colour and flavour.
Mgoboza explains that you can incorporate kale with chakalaka for added nutrients or substitute spinach with kale.
“Kale is easy to prepare. If you prefer it less creamy, sauté it with onions, robot peppers, and mushrooms for a delicious taste.”
Chef Nondyebo Mgoboza
Additionally, she suggests changing your everyday cooking style with a cheese sauce for a creamy texture, frying kale with bacon, and combining it for a timeless dish. Mgoboza adds that kale blends well in soups, stews, stir-fries, and alongside pap, meat, or amanqina/chicken feet.
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Many uses, so many benefits
According to Shonisani Nephalama, a registered dietitian and the nutrition lead with The Heart and Stroke Foundation South Africa, kale offers endless opportunities for experimenting with bold flavour combinations, making it a nutritional companion for a variety of dishes.
She explains that kale leaves are commonly enjoyed fresh in salads or cooked as a garnish, boasting a sweet, slightly bitter taste reminiscent of a blend of Swiss chard and lettuce.
“Kale’s slightly bitter and earthy flavour perfectly complements the sweetness of fruits, making it an ideal addition to salads, smoothies, and juices.”
Dietitian Shonisani Nephalama
Nephalama says, research studies have reported various health benefits of kale, including protective role in coronary artery disease, anti-inflammatory activity, antigenotoxic ability, gastro protective activity, inhibition of carcinogenic compounds formation, positive effects on gut microbes, and anti-microbial against specific microorganisms
“The neuroprotective potential of kale has been observed in studies focusing on neuroinflammation mechanisms.”
She further explains that kale’s antioxidant properties have been demonstrated in vivo studies, showing reduced levels of lipid oxidation products (LOP) and malondialdehyde (MDA) in the blood serum of rats fed with a diet enriched with raw and lyophilised kale.
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Kale and potato soup recipe by Pumla Brook-Thomae
Ingredients
- 1 large onion, roughly chopped
- 300g kale, de-stemmed and chopped
- 10 leaves of nasturtium, chopped (optional)
- 1 large potato, peeled and diced
- 2 garlic cloves, chopped
- 2 teaspoons fresh oreganum or ¾ teaspoon dried
- 2 teaspoons fresh rosemary
- 1 liter vegetable stock liquid or water
- 60ml fresh cream or coconut cream
- Salt & pepper to taste
Instructions
- In a large pot, sauté the chopped onion, kale stems, and potatoes in a little oil. Keep the kale leaves aside.
- To the kale mixture, add garlic, fresh oregano, and fresh rosemary. Stir to combine and sauté for another minute.
- Add the stock liquid and bring the mixture to a simmer. Reduce the heat to low and cook for 20 minutes, or until the potatoes are cooked through.
- Add the chopped kale and nasturtiums, if using, and cook for an additional 2 minutes.
- Remove the pot from the heat and allow the soup to cool slightly. Blend the mixture until smooth.
- Stir in the fresh cream and season with salt and pepper to taste.
- Serve hot, garnished with a drizzle of fresh cream and adorned with one fresh nasturtium flower per serving.
To tips
- Add the kale only at the end of the cooking time to preserve its nutrients and vibrant green colour.
- Be generous with the pepper, as kale pairs well with this spice.
- Serve the soup with crusty bread for a more substantial meal or as a starter.
