Category Archives: Kale

Butternut Lasagna

1 butternut squash, peeled
1 bunch kale or other greens
1 large onion
3 cloves garlic
3 TBS olive oil
Salt and pepper
2 cups diced tomatoes
1 TBS chopped fresh sage leaves
1 cup grated Gruyere, Swiss, mozzarella or fontina cheese, for topping.

Cut the squash in half lengthwise, then scoop out the seeds. Place the halves face-down and cut in 1/4-inch slices. Remove and discard the stems from 1 bunch kale or other greens. Chop the leaves roughly. Dice 1 large onion and mince 3 cloves of garlic. Sauté the onion in 3 TBS olive oil until soft, then add the garlic and cook another minute. Add the kale and cook for 5 minutes. Season with salt and pepper.
Lightly grease a 13-by-9-inch baking dish or large cast iron skillet, then cover with an overlapping layer of squash slices. Sprinkle with salt and pepper. Spread the cooked greens over the squash, then make another layer of squash. Spoon 2 cups of diced tomatoes and 1 TBS chopped fresh sage leaves over this layer, then make another layer of squash. Top with grated cheese. Bake the casserole at 350 degrees for 45 minutes or until it is brown on top and bubbling.

Sweet and Savory Vegetable Soup

2 TBS olive oil
3 cups onion, diced
1 TBS garlic, chopped
3 cups sweet potato, peeled and diced (about 1 large)
2 cups fresh mushrooms, sliced
2 ribs celery, chopped
3 large kale leaves, chopped
1 1/2 cups canned diced tomatoes
1 15 oz can garbanzo beans
4 cups vegetable broth
1 TBS paprika
1 1/2 tsp tumeric
1 1/2 tsp dried basil
1/2 tsp salt
1/2 tsp cinnamon
Heat oil in a large stock pot. Add onion, garlic, sweet potato, celery, kale and mushrooms. Sauté five minutes.
Stir in spices. Sauté 3 more minutes. Add tomatoes, garbanzo beans and vegetable stock and simmer until vegetables are tender, about 20 minutes. Serve.

Kale and Kielbasa Soup

1 lb. kale
½ cup olive oil
3 yellow onions, peeled and thinly sliced
3 quarts chicken broth
½ lb. low-fat kielbasa sausage, sliced
½ lb. potatoes, peeled and grated
1 (15 oz) can white beans, drained
½ tsp. salt
pepper to taste

Remove the large ribs of kale and slice leaves into very thin strips. Rinse in cold water and drain. In a large stock pot over medium-low heat, sauté onion in olive oil until tender. Add kale, chicken stock, kielbasa, potatoes and beans. Bring to boil; reduce heat, cover and simmer for 1 ½ hours. Add salt. Pepper to taste.

Makes 15 servings. Per serving: 140 calories, 8 g. fat, 4 g. protein, 14 g. carbohydrate, 2 g. fiber,
830 mg. sodium

Creamy Kale Salad

1 ripe avocado, halved, seed removed
2 TBS white wine vinegar
2 tsp Dijon mustard
3 TBS walnut oil or extra-virgin olive oil
Kosher salt and freshly ground black pepper
1/2 bunch kale (8 oz), stemmed and coarsely chopped
1 small red beet, peeled and thinly sliced
1 sweet, crisp apple, cored and cut into thin wedges
1/2 cup toasted walnuts, chopped

Combine avocado, vinegar, mustard, and oil in a food processor. Pulse until smooth. (It will be thick.) Season with salt and pepper.
Combine kale, beets, apple, and walnuts in a large bowl. Toss with avocado dressing. Season with salt and pepper. Serve immediately.

Pasta with Kale and Beans

3 TBS extra virgin olive oil
4 garlic cloves, minced
1/4 tsp crushed red pepper flakes (optional)
1 can (15 oz.) cannellini beans, rinsed and drained, or 1 1/2 cups cooked cannellini beans
1 pound kale, stems discarded and leaves shredded (about 12 cups lightly packed)
1/2 cup vegetable or chicken broth
1 pound bowties, penne, or other short pasta
1 1/2 cups freshly grated Parmesan cheese
Salt and pepper to taste

Cook pasta until al dente. Reserve 1 cup of the pasta cooking water. Heat the oil over medium-low heat in a large saucepan. Sauté the garlic and hot pepper flakes (if using) in the oil until the garlic is fragrant, about 3 minutes. Stir in the beans, kale, and broth. Cover and simmer until kale is partially wilted and almost tender, 5 to 8 minutes.
Combine pasta and kale mixture, and toss well. Add as much of the reserved water as needed to moisten the pasta.
Add 1 cup of the Parmesan cheese, season with salt and pepper and toss well. Serve immediately, and sprinkle with additional Parmesan cheese.

Marinated Kale Salad

4-6 cups coarsely chopped kale
1 cup finely chopped red onion
1/2 red bell pepper
1/2-3/4 cup chopped carrot (2 small carrots)
1 cucumber (2 cups chopped halves)
1 avocado, chopped
1 & 1/4 cup chopped grape tomatoes (or other variety)
1/2 cup mixed raisins and Goji berries
1/3 cup chopped walnuts
Dressing: 1 cup lemon tahini dressing or sesame ginger (Annie’s brand is
a good choice)
Chop vegetables and mix in a large mixing bowl. Reserve walnuts for sprinkling on top. Tear the leaves off of the kale and rip into bite-sized pieces. Wash and dry kale leaves. Mix the vegetables, kale leaves, and dressing in large bowl until thoroughly combined. Place in fridge to ‘marinate’ for 10-15 minutes. Serves 4. Keeps in fridge in a sealed container for 1 day.

Asparagus-Parmesan Risotto

Recipe shared by Lisa

4 TBS butter, divided
1/3 cup finely chopped onion
2 cups uncooked arborio rice
2/3 cup dry white wine
5 1/2 cups vegetable broth
2 1/2 cups fresh asparagus pieces
2/3 cup frozen peas
1 cup grated Parmesan cheese
Salt and black pepper

Melt 3 TBS butter in large saucepan over medium heat. Add onion; cook and stir 2 to 3 minutes or until tender. Stir in rice; cook 2 minutes or until rice is coated with butter, stirring frequently. Add wine; cook, stirring occasionally, until most of wine is absorbed. Bring broth to a simmer in medium saucepan over medium-high heat; reduce heat to low. Add 1 1/2 cups hot broth to rice mixture; cook and stir 6 to 7 minutes or until most of liquid is absorbed. (mixture should simmer but not boil.) Add 2 cups broth and asparagus; cook and stir 6 to 7 minutes or until most of liquid is absorbed. Add remaining 2 cups broth and peas; cook and stir 5 to 6 minutes or until most of liquid is absorbed and rice mixture is creamy. Remove from heat; stir in remaining 1 TBS butter and Parmesan cheese until melted. Season to taste with salt and pepper. Garnish with parmesan.

Variations:
Add 1 cup chopped kale or spinach instead of peas.
Add 2 cups chopped or shredded chicken.

Green Surprise Dip

1 cup steamed kale, swiss chard, or spinach
2 green onions (chopped)
1 cup plain yogurt
1 TBS lemon juice or to taste
1 cup cooked chickpeas (garbanzo beans)
1/2 tsp salt or to taste
1/4 cup mayonnaise
A few sprigs of fresh parsley
2 cloves garlic
Directions: Puree in a blender or food processor.

Spaghetti with Kale and Garlic

6 ounces spaghetti
2 teaspoons extra virgin olive oil
1 ½ cups tomatoes, diced and juice drained off
1 cup onions, thinly sliced
½ teaspoon freshly ground pepper
1 bunch kale, cleaned and chopped
¼ teaspoon salt
6 garlic cloves, chopped
2 tablespoons grated parmesan cheese
Directions: Cook the spaghetti according to package directions. Drain, reserving ½ cup of the pasta cooking liquid. Return the spaghetti to the pot; keep warm. In a large nonstick saucepan, heat the oil. Saute the onions until light golden, 7-8 minutes. Add the kale and garlic; cook, stirring, until the kale is wilted, about 1 minute. Stir in ½ cup water; reduce the heat and simmer, covered, until the kale is tender, 8-10 minutes. Add the tomatoes, the pasta cooking liquid, pepper and salt; heat through. Add the spaghetti and cook, stirring, 1 minute. Stir in the cheese.

Serves 4. Per serving: 230 calories, 4.5 g fat,
8 g protein, 41 g carbohydrates, 4.5 g fiber,
1140 mg sodium

Fettuccine with vegetables in a light tomato sauce

from Serving Up the Harvest

3 tablespoons extra-virgin olive oil
3 tablespoons butter
2-4 garlic cloves, minced
4 cups blanched, julienned vegetables, such as artichokes, asparagus, bell peppers, broccoli, broccoli rabe, carrots, cauliflower, kale, chard, corn, Belgian endives, fennel, leeks, peas, beans, spinach, summer squash, alone or in any combination
1/4 cup chopped or torn fresh herbs (basil, mint, oregano, parsley, alone or in any combination)
2 ripe tomatoes, seeded and diced, or 1 1/2 cups halved or quartered cherry tomatoes, or 1 1/2 cups canned diced tomatoes
1 cup chicken or vegetable broth
Salt and pepper
1 pound fettuccine
1 cup Parmigiano-Reggiano cheese, plus more for serving
Directions: Begin heating a large pot of salted water for the pasta. Heat the oil and butter in a large skillet over medium-high heat. Add the garlic and sauté until fragrant, about 30 seconds. Add the vegetables and sauté until heated through, 3-5 minutes. Stir in the herbs, tomatoes, and broth and season to taste with salt and pepper. Keep warm. Cook pasta until al dente. Drain briefly. Transfer the pasta to a serving bowl. Add the vegetable mixture and toss to coat. Add the cheese and toss again. Season generously with salt and pepper. Serve hot, passing additional cheese at the table.