Kale is a staple in the African diet, eaten almost daily in many households. It takes a short time to cook and is great with Ugali and Buttermilk. This spicy recipe is not made too often but if you like spicy food, you will enjoy it. The preparation and cooking time are very short but the flavors taste amazing! Loaded with many important nutrients like calcium, folate and iron, including it in your diet can be beneficial to your health. Let’s learn how to make this spicy kale dish!
SPICY KALE
Equipment
- 1 pan
- 1 stove
Ingredients
- 2 tbsp olive oil
- 1 large yellow onion, diced
- 2 cloves fresh garlic cloves, minced
- 1 tsp jalapeno pepper, diced
- 4 cups fresh-Kale, chopped
Instructions
- Heat a large pan on medium heat.
- Add olive oil and onions and cook until soft before adding garlic and jalapeno pepper.
- Cook for 1 extra minute after adding garlic.
- Add the chopped greens and let steam for 1 minute and then mix well.
- Turn off heat and let cook until ready to serve.
Video
Notes
Nutritional ingredients of Kale
Kale is renowned for its exceptional nutritional content, making it a powerhouse of vitamins, minerals, and other health-promoting compounds. Here’s a breakdown of the nutritional components of 100 grams (approximately 3.5 ounces) of raw kale:
- Calories: Approximately 33 calories
- Carbohydrates: Roughly 6-7 grams, with a low glycemic index.
- Dietary Fiber: About 2-3 grams, aiding in digestion and promoting a feeling of fullness.
- Protein: Approximately 2-3 grams, contributing to muscle maintenance and growth.
- Fat: Very low fat content, usually less than 1 gram.
- Vitamins:
- Vitamin K: Abundant in kale, important for blood clotting and bone health.
- Vitamin C: A potent antioxidant that supports the immune system and skin health.
- Vitamin A: Supports vision, skin health, and immune function.
- Folate (Vitamin B9): Crucial for cell division and DNA formation.
- Minerals:
- Potassium: Supports heart health, fluid balance, and muscle contractions.
- Calcium: Important for bone health and various bodily functions.
- Magnesium: Aids in muscle and nerve function, as well as bone health.
- Antioxidants and Phytonutrients:
- Kale is rich in antioxidants like beta-carotene, flavonoids, and quercetin, which help protect cells from oxidative stress and inflammation.
- Iron:
- While not as highly concentrated as some other leafy greens, kale still contains iron, an essential component of red blood cells and oxygen transport.
- Plant Compounds:
- Sulforaphane and indole-3-carbinol are compounds found in kale that have been linked to potential health benefits, including anti-cancer properties.
- Low in Oxalates:
- Kale contains oxalates, which can interfere with the absorption of some minerals. However, kale’s oxalate content is relatively low compared to other leafy greens.
FAQs of Spicy Kale
What is spicy kale?
- Spicy kale is a variation of the traditional leafy green, kale, that has been infused with spices or seasonings to add a kick of heat and flavor.
How do I make kale spicy?
- You can make kale spicy by adding ingredients such as chili flakes, hot sauce, cayenne pepper, or other spices to your kale dishes during cooking or seasoning.
Can I use different types of kale for making it spicy?
- Yes, you can use different types of kale, such as curly kale or Lacinato kale, to make spicy kale. The choice of kale variety depends on your preference and availability.
Is spicy kale still nutritious?
- Yes, spicy kale retains its nutritional value despite the addition of spices. The inherent vitamins, minerals, and fiber of kale are not significantly compromised by the spicy flavoring.
How do I balance the spiciness of kale?
- Balancing spiciness is a matter of personal taste. Start with a small amount of spice, taste, and gradually add more as needed until you achieve the desired level of heat.
Can I adjust the level of spiciness?
- Absolutely! You have full control over the level of spiciness. You can adjust the amount of spices and seasonings to suit your preferred level of heat.
What dishes can I make with spicy kale?
- Spicy kale can be used in a variety of dishes, such as stir-fries, salads, soups, omelets, wraps, and more. Its versatile nature allows it to be incorporated into numerous recipes.
How do I prepare spicy kale?
- Preparing spicy kale is similar to preparing regular kale. Simply wash the kale, remove the tough stems, and chop or tear the leaves. Then, add your chosen spices or seasonings and cook as desired.
Can I use pre-made spice blends for spicy kale?
- Yes, you can use pre-made spice blends like Cajun seasoning, chili powder, or curry powder to add spiciness and flavor to your kale.
Is spicy kale suitable for people with different dietary preferences? – Yes, spicy kale can be adapted to various dietary preferences, including vegan, vegetarian, gluten-free, and more.
Serving suggestion spicy kale
- Spicy Kale Salad: Toss spicy kale with your favorite salad fixings, such as tomatoes, cucumbers, avocado, and a zesty dressing. The heat from the kale adds an extra layer of excitement to your salad.
- Spicy Kale Wrap: Use spicy kale as a filling for wraps or burritos, adding beans, cheese, and your choice of protein for a satisfying meal.
- Spicy Kale and Quinoa Bowl: Create a wholesome bowl with a base of cooked quinoa, topped with spicy kale, roasted vegetables, and a drizzle of tahini dressing.
- Spicy Kale Pasta: Toss cooked pasta with spicy kale, garlic, olive oil, and grated Parmesan for a quick and flavorful pasta dish.
- Spicy Kale Omelet or Scramble: Incorporate spicy kale into your morning routine by adding it to omelets or scrambled eggs for a kick of flavor.
- Spicy Kale Pizza: Top your favorite pizza crust with spicy kale, caramelized onions, goat cheese, and a sprinkle of red pepper flakes.
- Spicy Kale and Rice Stuffed Peppers: Use spicy kale as part of a stuffing mixture for bell peppers, combining it with cooked rice, beans, and spices.
- Spicy Kale Tacos: Fill soft or hard shell tacos with spicy kale, grilled vegetables, and your choice of protein for a twist on taco night.
- Spicy Kale Stir-Fry: Create a stir-fry by tossing spicy kale with other vegetables, tofu, or meat, and a savory sauce served over rice or noodles.
- Spicy Kale Soup: Add spicy kale to your favorite soup recipes, whether it’s a hearty vegetable soup, lentil soup, or chicken noodle soup.
Join us on a culinary expedition through the realm of spicy kale, where health-conscious choices unite with the thrill of heat and flavor. From its origins as a leafy green to its transformation into a fiery delight, spicy kale opens a door to a world where nourishment and excitement coexist, inviting you to savor the journey, one spicy bite at a time.
