In the past few years, kale has taken over the world of health and food by storm. Though it was ignored and relegated to small amounts of garnish for a long time, people have recently started waking up to the beauty and utility of kale.
This green and leafy vegetable fits into the larger family of vegetables like broccoli, cauliflower and cabbage. Kale is jam-packed with a diverse range of nutrients, including tons of antioxidants, vitamins, fiber and protein.
Those watching their calorie intake will also be happy to know that kale is one of the lowest-calorie vegetables. Kale is eaten raw as well but you can cook it very easily with minimal prep and in a very short amount of time.
Kale is usually cooked simply with basic seasoning to allow the flavor of the kale to shine through. Kale can be an excellent accompaniment to a meal of carbohydrates and protein.
It can also be eaten as the main dish or as a snack. You can also incorporate finely chopped cooked kale into other dishes.
A microwave is an excellent option for cooking kale as it will allow you to cook the kale with little to no loss in nutrients. Contrary to popular opinion, steaming and boiling can actually result in a more significant loss of nutrients in vegetables like kale.
You can cook kale in the microwave in two main ways but you can further customize these techniques according to your preference.
Steaming or Wilting
This method of cooking kale in the microwave will give a similar result to steaming the kale on the stove. It will produce softened or wilted kale that you can then season and eat directly or use in another recipe.
Tear or chop the kale and place it in a microwave-friendly bowl. Sprinkle a few spoons of water depending on how much kale you have and then cover the bowl before placing it in the microwave.
You can use another microwave-friendly utensil or some parchment paper to cover the bowl.
Microwave it for about two minutes for every two cups of kale you are cooking and when the kale is wilted, take out the bowl safely. Drain out the water and allow the kale to cool before seasoning it with salt and pepper or your choice of dressing.
This method of cooking kale will give a similar effect to baking or deep frying the kale, though in a much healthier way. You can make kale chips that will be a great alternative to your usual snacking options.
Chop up your kale and then massage the leaves with oil and your choice of seasoning. You can use salt, pepper, paprika, garlic powder and so on. Arrange the kale on a microwave-safe plate and cook it at a high setting for a few minutes.
Check if the kale has cooked through and see if it is crispy and when it is done, you can take it out and enjoy it all on its own!
If you are running short on time and need a quick, nutritious meal, kale is a vegetable sent from heaven. Microwaving kale is not just super fast and convenient but it is also an extremely healthy way to cook kale!
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