Stir Fried Kale with Onions

Health food
stir fried kale

Kale is noted as incredibly nutritious leafy vegetable and surprisingly contains far more vitamin C than an orange and even more calcium than milk per calorie. It’s easy to overcook kale because of it’s tough looking appearance that one tends to give it more cooking time than necessary. In my experience, boiling not only kills the taste but the longer you boil the tougher it becomes. So when you think it isn’t tender, you boil it longer. I would recommend kale to be cooked very quickly for just a couple of minutes. I like stir-frying the vegetable as it seems to bring out the flavor most and still leave it with that crunchy texture.

Nutritional value of kale

Vitamin K, A, C






Vitamin B1, B2, B3, B6

Potassium, Iron, Magnesium

Vitamin E

Omega-3 fats







1/2 Bag of kale
1/2 Sliced onions
2 – 3 tbsp Sunflower oil
2 tbsp Soya sauce



1. Rinse the kale and drain well.


2. Heat up the oil.


3. Gently fry the onions till slightly caramelized.


4. Place the kale in the hot pan and stir-fry for 2 – 3 minutes.


5. Do not overcook!


6. Just before removing from heat, drizzle the soya sauce over.


7. It’s so plain and simple but taste fabulous.


KB - A kitchen full of beans!

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