Sri Lankan Kale Mallung Recipe (2024)

FAQs

What is the most delicious way to eat kale? ›

To boil kale, add either whole leaves or chopped leaves to a saucepan and pour over cold water until the leaves are just covered. Bring to the boil and season, then simmer for 4-5 minutes, or until the kale is nicely wilted. Drain thoroughly, and leave to air dry for a few minutes.

Kale works best with other robust flavours such as lemon, chilli, garlic, olive oil, cheese, tomato, fresh mint and basil, or as a contrast to sweet potato or carrot. In Italy, where it's commonly grown in backyards, cavolo nero is added to a hearty cannellini bean and vegetable soup called ribollita.

Steaming is a better option than boiling because you don't lose as many nutrients with this cooking method, according to Gray. “You're not giving it heat treatment for very long, so it's closest to raw that you can get and you still are cooking it to some degree,” she said.

Kale, broccoli, cauliflower, cabbage, courgettes, spinach and peas have a good amount of these vitamins. Heat also degrades these vitamins, so cook veg that are rich in them gently and in as little water as possible. Steaming, microwaving and stir frying are better options than boiling.

Blanching: Blanching reduces bitterness and softens thick greens, which is useful if you want to follow up with a quick sauté or freeze the greens for later use. To blanch kale, stir leaves into boiling water for a minute or two, drain, then immediately run under cold water.

Not only does soaking kale tenderize it, it also pulls double duty by cleaning it and improving the flavor at the same time.

How to Massage Kale. Our go-to method: Add chopped kale to a large bowl and top with lemon juice and olive oil. Use clean hands to massage for about 3 minutes to soften the leaves and infuse the leaves with the oil and lemon. A pinch of salt added near the end of massaging adds even more flavor.

To preserve nutrients, don't cook kale for more than 10 minutes over high heat (in a skillet or oven at 400°F). Limit baking kale to 25 to 30 minutes at 350°F. Don't prewash kale before using, it can wilt the leaves quickly.

People who may need to avoid or limit kale intake are those who form oxalate-containing kidney stones or take the blood thinners Coumadin or warfarin. Be sure to check with your health care professional or dietitian if you have questions.

Why shouldn't you boil kale? ›

Kale is a nutrient-dense food that's high in several vitamins, minerals, and antioxidants. While cooking kale makes it less bitter, it also significantly reduces its antioxidant, vitamin C, and mineral content.

Fresh kale and spinach are great sources of iron but, in order to cook, they need a little moisture. Without this, the leafy greens can end up igniting and could potentially cause a kitchen fire which, uh, isn't ideal.

Raw kale can be hard to digest. Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.

What you do: The night before you plan to eat your kale, remove the stems running down the center and chop up the leaves so they're bite-size. Next, lightly dress the kale with 1 to 2 tablespoons of olive oil, lemon juice and salt (or whatever dressing you plan to use) and let it sit sealed in your fridge overnight.

Massaging kale for salad makes the vegetable more palatable by releasing its bitter compounds and—as a result—making the kale less bitter. This simple process breaks down the vegetable's fibrous texture, making it more tender, easier to chew, and more digestible.

Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more. Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available.