Kale Asian Style

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This week Vanessa from Ten Thousand Tastebuds has joined forces with me to talk about Kale and share my Asian style recipe.

Gaining in popularity, Kale is being labelled “Queen of the Greens”, a super food, and a nutritional powerhouse. This member of the cabbage (brassica) family has deep green, ruffled leaves and a mild cabbage flavour.

Dark green vegetables are packed with nutritional benefits, but Kale in particular stands out from the rest with its impressive nutritional composition. Kale contains one of the highest levels of antioxidants, carotenoids and calcium. Its also said to have cholesterol-reducing abilities, and is packed with vitamins, minerals and iron.

(Pictured here is Black kale, also known as cavolo nero, dinosaur kale, dragon tongue, lacinato or Tuscan kale)

Vanessa found this fantastic video on Kale from the people at Superfoods

Kale is not a commonly used vegetable in Asian dishes but I have been experimenting with it and have been using it like an Asian vegetable. I have found it to be very versatile and a good substitute for Chinese broccoli. When making this dish with Chinese broccoli I would have to blanch it first before stir-frying it into the sauce. Kale doesn’t need to be blanched  it is simply tossed in with the sauce, which reduces cooking time!

How does it taste you ask? Well, its texture is crisp like cabbage and its flavor is sweet and taste like broccoli.

Quick cooking methods such as stir-frying are best to retain the nutritional properties of Kale. Or you could try adding chopped kale to give texture and a nutritional boost to soups, casseroles and salads.

I have managed to convert my parents who are traditional Vietnamese eaters to try kale and now they love it. I hope this dish will convert you too!

Ingredients:

1 large bunch of organic Kale chopped roughly

1 clove of local garlic minced finely

1 tablespoon of organic soy sauce

1 tablespoon of vegetarian oyster sauce

2 tablespoon of water

1 tablespoon of olive oil

 

Method:

  1. Fry the garlic in the oil and add the soy and oyster sauce as soon as you smell the garlic or see it turning golden, don’t let it burn.
  2. Add the water and give it a good stir mixing the sauces well.
  3. Toss in the Kale and cook for 1 min or until soften but not too long or it can become dry and stringy.

Serve with rice or as an accompanying dish.

 

Vanessa has scoured the web for a collection of plant-strong kale recipes to inspire you…check these out:

Sautéed Kale (Video Recipe)

10 Healthy Kale Recipes

Kale Market Salad

Kale and Bacon Caribbean Style

Kale Pesto

Baked Kale Chips

 

Lady Rice

About Lady Rice

wild and organic Vietnamese cooking View all posts by Lady Rice →
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