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5.0 from 54 votes

How to Prep Kale

A step-by-step guide to prepping kale- how to cut kale from the stems, how to wash it, and how to store it, including how to make it less bitter!

Prep Time
5 mins
Total Time
5 mins
Servings: 4 servings
Calories: 16 kcal
Course: Side Dish
Cuisine: American

Ingredients

  • 1 bunch kale

Instructions

    Cup of Yum
  1. To use a chef's knife, fold the curly kale over in half, hold it down on a cutting board, and use a the knife to cut off the stem.
  2. To use a leaf stripper, insert the stem into the right sized hole and pull through to the other side.
  3. To cut the stem from Tuscan kale, place the leaf flat on a cutting board and use a paring knife to cut the stem off.
  4. Chop the kale to desired size- I usually prefer 1/2"-1" pieces, but you may want them bigger depending on how you are going to use them.
  5. Place the cut kale into a container or bowl of ice water. Stir it around a bit to loosen the dirt, then use a slotted spoon to remove it to a colander. Rinse under cold water. Then, dry with a salad spinner. (if the kale isn't very dirty to begin with, you can just rinse it instead of soaking it, but soaking also helps remove some bitterness.)
  6. Line the bottom of a container with a damp paper towel, with as much water squeezed out of it as possible. Place the washed and dried kale inside and place the lid on to make it airtight. Store in your fridge for about 1 week.

Nutrition Information

Calories 16kcal (1%) Carbohydrates 3g (1%) Protein 1g (2%) Fat 1g (2%) Saturated Fat 1g (5%) Sodium 12mg (1%) Potassium 160mg (5%) Vitamin A 3247IU (65%) Vitamin C 39mg (43%) Calcium 49mg (5%) Iron 1mg (6%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 16

% Daily Value*

Calories 16kcal 1%
Carbohydrates 3g 1%
Protein 1g 2%
Fat 1g 2%
Saturated Fat 1g 5%
Sodium 12mg 1%
Potassium 160mg 3%
Vitamin A 3247IU 65%
Vitamin C 39mg 43%
Calcium 49mg 5%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.