Blanched Kale Recipe
This step-by-step guide for making blanched kale is the perfect solution for transforming this sometimes bitter vegetable into a tender, mild-flavored addition to salads, soups, and smoothies. The blanching process also prepares kale leaves for freezing, which will allow you to enjoy this leafy green for up to 6 months.
Ingredients
- 1 bunch kale
- 1 tablespoon of salt optional
Instructions
- Boil the water: Fill a large pot with water and salt (if using). Bring it to a boil. Meanwhile, have a large bowl of ice water ready.
- Prep the kale: Remove kale leaves from their stems. Give them a rough chop or tear them to small pieces by hand.
- Blanch the kale: When the water comes to a boil, add the kale leaves into the pot and let them cook for 1 - 2 minutes or until it is softened to your liking.
- Chill the kale: Using tongs or a spider strainer, pull the leaves out and immediately place them in the ice bath. Let leaves chill for 10 seconds or so and then drain.
- Use or store: Use them in your recipe, or thoroughly dry and freeze them for later.
Notes
- If you want to blanch kale stems, I recommend blanching them separately from the kale leaves. To do so, bring a pot of water to a rolling boil before adding the stems. Then, let the stems cook for 4-5 minutes before transferring them to a bowl of ice water.
- Once dry, place the excess kale in an airtight container or a Ziploc bag with as much air removed as possible. Your kale will remain fresh for up to five days in the fridge.
- Squeeze the excess water out of kale leaves as much as you can. Line a baking sheet with a kitchen towel. Spread the kale onto the sheet and pop it into the freezer for 2-3 hours to flash freeze it.
- Remove from the freezer and place the now-frozen blanched kale in an airtight container or a freezer bag. Label, date, and store for up to 6 months.
- To blanch kale stems: If you want to blanch kale stems, I recommend blanching them separately from the kale leaves. To do so, bring a pot of water to a rolling boil before adding the stems. Then, let the stems cook for 4-5 minutes before transferring them to a bowl of ice water.
- Store: Once dry, place the excess kale in an airtight container or a Ziploc bag with as much air removed as possible. Your kale will remain fresh for up to five days in the fridge.
To freeze blanched kale:
Squeeze the excess water out of kale leaves as much as you can. Line a baking sheet with a kitchen towel. Spread the kale onto the sheet and pop it into the freezer for 2-3 hours to flash freeze it. Remove from the freezer and place the now-frozen blanched kale in an airtight container or a freezer bag. Label, date, and store for up to 6 months.
- Squeeze the excess water out of kale leaves as much as you can. Line a baking sheet with a kitchen towel. Spread the kale onto the sheet and pop it into the freezer for 2-3 hours to flash freeze it.
- Remove from the freezer and place the now-frozen blanched kale in an airtight container or a freezer bag. Label, date, and store for up to 6 months.
Nutrition Information
Nutrition Facts
Serving: 1bunch
Amount Per Serving
Calories 20
% Daily Value*
| Calories | 20kcal | 1% |
| Carbohydrates | 3g | 1% |
| Protein | 2g | 4% |
| Fat | 1g | 2% |
| Saturated Fat | 0.1g | 1% |
| Polyunsaturated Fat | 0.4g | 2% |
| Monounsaturated Fat | 0.1g | 1% |
| Sodium | 7007mg | 292% |
| Potassium | 200mg | 4% |
| Fiber | 2g | 8% |
| Sugar | 0.5g | 1% |
| Vitamin A | 5694IU | 114% |
| Vitamin C | 53mg | 59% |
| Calcium | 149mg | 15% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.