Food & Nutrition

Tasty and Healthy Kale Vegetarian Recipes to Try as Main Courses, Side Dishes, and Smoothies

For a long time, nutritionists have recommended including kale in a regular diet who want to lose weight or have to follow a vegan diet. However, a few people do not love to include kale in their daily diet. In this situation, we have shared many kale vegetarian recipes to try to stay healthy by fulfilling your taste buds.

Kale Main Courses

Under main courses, you will know varieties of tasty kale vegetarian recipes to have as soups or serve hot as curries with bread or tortillas. A few of the popular recipes include-

  • White Bean and Vegan Kale Recipe

Food lovers who like to have a plant protein-rich kale dish should make a creamy white bean and vegan kale soup. One can prepare the soup in only half an hour. What would be more wonderful than having a cozy and comforting meal on chilly evenings?

  • Kale and Mushroom Pasta 

Kale and mushroom pasta dish are quick kale vegetarian recipes to prepare during winter. You may prepare the go-to dish easily and add some fresh ginger pieces to give it a fiery and comfortable kick.

  • Kale and Lentil Soup

A bowl of kale and lentil soup or stew is the perfect dish for any cold winter evening. You may even add a few green vegetables to prepare the soup. Moreover, you may add some red pepper flakes and fresh lemon tang to enjoy a mouth-watering flavor.

  • Kale and Potato Curry

Do you want to prepare a protein-rich dish to serve hot with chapatti or bread? You may try kale and potato curry cooked popularly in Sri Lanka. One can prepare the recipe in only 20 minutes with a combination of spicy ingredients. Kale and potato curry is also a spicy and delicious method to make kale.

  • Kale Stuffed Acorn Squash Recipe

Kale stuffed acorn squash is one of the yummy kale vegetarian recipes to try for everyone who wants to avail the benefits of kale without any compromise on the taste. As the name itself, the dish has kale in stuffed form over the roasted acorn squash. Besides kale, the dish has stuffed with pine nuts and quinoa to create an herby stuffing while its topping consists of a balsamic glaze.

  • Kale and Butternut Squash Curry

Kale and butternut squash is a creamy curry and a favorite kale dish for every fitness freak. Here, you have to combine roasted butternut squash with a thick and spicy sauce. At the end of your cooking add finely chopped kale to get its fresh taste.

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Kale Side Dishes

In most cases, people have junk foods as evening snacks to fulfill their hunger. However, having fast foods even as snacks or side dishes may spoil your fitness or nutritional goals. Hence, we will share some kale vegetarian recipes, which you have to enjoy as side dishes.

  • Kale Nachos and Kale Chips

Whether watching a movie or working at an office desk, almost everyone wants to have nachos as their evening snack. For this, kale nachos are a tasty side dish that uses kale chips as crunchy bases. The best thing is that you may stuff the vegan nachos with spicy black beans, cilantro, sweet potatoes, and avocadoes. Alternatively, you may prepare simple and easy kale chips in your oven and serve them with the evening tea.

  • Kale Pesto Sauce

Are you looking for a tasty and healthy sauce to have as a side dish? You should try one of the quick and easy kale vegetarian recipes named kale pesto cause made with cashews and avocadoes. Furthermore, you may prepare a healthy pasta dinner or swirl kale into curd/yogurt to prepare a creamy dip.

  • Sauteed Kale and Apple Cider Vinegar

The combination of sauteed kale and apple cider vinegar is a simple, tender, and full of flavor side dish, which is perfect for every meal. What would be more nutritious than having greens with a slight fruity flavor from vinegar and a subtle sweetness from onions?

  • Colcannon Kale Recipe

Colcannon vegan kale side dish recipe consists of fluffy mashed potatoes with green onions and kale.

Kale Smoothies

Other than main courses and side dishes, you may even enjoy varieties of kale smoothies. However, before you should know about the smoothie recipes made from kale, you should know the basic ingredients for the preparation.

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Ingredients Needed to Prepare Kale Smoothies

  • Fresh or frozen kale
  • Spinach, broccoli, or any other leafy green veggies
  • Coconut water or regular water
  • Almond milk or any other unsweetened milk
  • Almond butter
  • Frozen bananas to prepare creamy smoothies (fresh bananas if frozen bananas are not available)
  • Ground cinnamon although it is optional

  • Vegan Kale Smoothies

If you are looking for a healthy beverage to have in the morning breakfast, you should try vegan kale smoothies. Combine kale juice with coconut water, orange, and frozen bananas to prepare a creamy and refreshing juice.

  • Kale and Spinach Smoothies

Kale and spinach smoothies are protein-packed beverages and are excellent ways to include healthy greens, like kale and spinach in your daily diet. Add almond butter, almond milk, pineapple, mango, or frozen banana to make your smoothie fruit-rich as well.

  • Kale and Broccoli Smoothies

Similar to the combination of kale and spinach, kale and broccoli smoothie is also a nutrition-packed kale smoothie for starting your day. If you are bothered about the taste, you may make it yummy by adding apple, spirulina, pineapple, avocado, and ginger to it.

Why Include Kale in Daily Diet

Kale comes with plenty of health benefits to become a perfect veggie to include in your daily diet. Common health benefits of kale include-

Nutrient-dense and Low-Calorie Food

Kale is one of the nutrient-dense and low-calorie food found on the earth. Accordingly, raw kale juice of one-cup contains the following vital nutrients-

  • Vitamin A
  • Vitamin B6
  • Vitamin C
  • Vitamin K
  • Calcium
  • Manganese
  • Copper
  • Magnesium and
  • Potassium

Besides, kale also contains a small amount of vitamin B1, vitamin B2, vitamin B3, phosphorous, and iron.

Possesses Multiple Antioxidants

Kale has many powerful antioxidants, like kaempferol and quercetin to give plenty of health benefits. In particular, the veggie has a powerful antioxidant of beta-carotene, which further boosts human health.

Reduces Cholesterol Levels

Kale possesses substances to bind various bile acids and reduce the level of cholesterol in the human body.

Conclusion

Overall, there are varieties of main courses, side dishes, smoothies, and almost everything to follow a healthy veggie diet and gain the health benefits of kale. You only have to learn to store the veggie to keep it fresh and make the most from the dish.

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