Kale: three recipes for cooking America’s favorite cabbage

Forget the cronut and the ramen burger. The star of New York plates – and soon ours – is a variety of cabbage with a vaguely exotic name and hitherto unknown to us: the kale. A cousin of broccoli and kale, with which it shares dark green, wavy leaves, kale is, if the Americans are to be believed, theslimming ingredient to adopt urgently to lose the pounds gained during the summer.

A star vegetable in Hollywood

Low in calories, kale benefits from surprising nutritional properties. Besides its high in iron, magnesium and beta-carotenethe kale is also, according to scientists, very rich in vitamin C and calcium. But its benefits do not stop there: anti-inflammatory, anti-arthriticthe kale would also contain, according to researchers at the University of Baltimore, sulforaphane, a compound that helps fight cancer.

If its nutritional qualities make this little cabbage a detox ally of choice, the kale would also be extremely tasty. Adopted by the macrobiotic priestess of Hollywood Gwyneth Paltrow, it has already conquered the United States, where it is cooked in all possible ways: juiced, in salads, mashed, sautéed, or even in chips. Thanks to the “Kale project” of an American expatriate who campaigns for the culture of kale in France, this cabbage could soon make its appearance on the stalls of our greengrocers. But how to cook it? Three healthy and delicious recipe ideas.

Chips recipe kale

Recipe for 4 people
Preparation: 10 minutes
Cooking: 10 minutes

Ingredients for your chips recipe
1 large bunch of cabbage kale leafless and stemless
2 tablespoons olive oil
A few drops of lemon juice
1 large pinch of salt
1 pinch of pepper

Preparing your crisps kale
Preheat the oven to 180°C. Line baking sheets with parchment paper.
Rinse and wring out the leaves kale before chopping them into pieces.
Place the sheets of kale in a bowl, add the olive oil, lemon juice, before mixing well.
Spread the chips on the baking sheets. Add salt and pepper. Bake for 10 minutes in the oven. The chips should be golden and crispy.

salad recipe kale and quinoa, tomatoes and avocado, lemon vinaigrette

Recipe for 4 people
Preparation: 25 minutes

Ingredients for your salad kale
Half a large cabbage kale
100g of quinoa
1 nice tomato
1 half avocado
1 half red onion
For the lemon vinaigrette:
2 tablespoons olive oil
1 tablespoon lemon juice
1 pinch of salt
1 pinch ground black pepper
A few mint leaves

Preparing your salad
Bring quinoa and water to a boil in a saucepan. Reduce to medium heat, cover and simmer for about 15 minutes.
Meanwhile, wash and peel the kaleskin the leaves and chop them finely.
Place the kale in a salad bowl, add the lemon vinaigrette and set aside for 10 minutes.
Wash, peel and cut the tomato into cubes. Cut the half avocado into cubes. Finely chop the red onion.
Mix them with kale. Once the quinoa is cooked and cooled, add it to the salad. Decorate with a few mint leaves.

Soup of kale and lentils pistou soup style

Recipe for 6 people
Preparation: 20 minutes
Cooking: 45 minutes

Ingredients for your soup kale
1 large bunch of cabbage kale stripped, deveined and cut into strips
4 white leeks, finely chopped
2 beautiful tomatoes, peeled and cut and without their core
2 sweet potatoes peeled and diced
1/2 cup brown lentils
1 tablespoon olive oil
2 tablespoons grated fresh parmesan
A few basil leaves
Salt pepper

Preparing your soup
Heat the oil over medium heat in a large saucepan or Dutch oven.
Add the leeks and cook for 3 to 4 minutes, stirring occasionally.
Add the tomatoes, simmer for 5 minutes.
Add six cups of water and bring to a boil.
Add the sweet potatoes, kale, lentils, 1 good pinch of salt and a pinch of pepper. Simmer until the lentils are either tender, 25 to 30 minutes.
Pour into bowls and garnish with grated parmesan. Decorate with the basil leaves.


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