Can You Microwave Kale (Retain Nutrients and Flavor Easily)

can you microwave kale

Kale has become incredibly popular in recent years for good reason – it’s one of the most nutrient-dense foods around. But many home cooks don’t know the best way to prepare kale, especially in a microwave. Microwaving kale is actually a great option – it takes just minutes to make delicious, crispy kale chips or steam kale to perfection.

Read on to learn how simple and fast it is to cook kale in the microwave for a quick, healthy meal.

Why is Kale So Healthy and Nutritious?

Kale has become hugely popular in recent years, and for good reason. This leafy green is one of the most nutrient-dense foods you can eat. Kale is packed with antioxidants like quercetin and kaempferol. It’s an excellent source of vitamin A, vitamin C, and vitamin K. It also contains a good amount of calcium, potassium, magnesium, and more.

Research shows kale has potent anti-inflammatory properties as well. No wonder so many health experts recommend eating kale regularly to boost your nutrition.

Is It Safe to Microwave Kale?

Yes, it is perfectly safe to microwave kale. Cooking kale in the microwave retains most of its nutrients, including vitamins C and K. Microwaving is also one of the quickest and most convenient ways to cook kale. It heats the leaves evenly and prevents overcooking. Just be sure to use a microwave-safe bowl or plate, and don’t microwave longer than needed.

Kale can go from perfectly cooked to dried out quickly. But used properly, the microwave is a great way to cook kale fast while preserving nutrients.

How to Choose and Prepare Kale for Cooking

When choosing kale for cooking, look for crisp, brightly-colored leaves without any yellowing or wilting. Remove the tough stems, which can be bitter and take longer to cook. Rinse the kale leaves thoroughly under cold water to remove any dirt or residue. Dry them thoroughly – moisture on the leaves will make them “steam” instead of crisping when microwaving.

Tear the kale leaves into bite-sized pieces to help them cook evenly. For kale chips, make sure the pieces are similar in size. For steaming or reheating kale, chop the leaves into 1-2 inch pieces.

How to Make Microwave Kale Chips

Making crispy kale chips in the microwave is super simple. Place torn kale pieces in a bowl and toss with 1-2 Tbsp of olive oil or avocado oil until lightly coated. Sprinkle with desired seasonings like sea salt, garlic powder, onion powder, chili powder, or nutritional yeast. Arrange the kale in a single layer on a microwave-safe plate.

Microwave for 2-3 minutes, until the leaves are crispy. Watch closely so they don’t burn. Carefully remove it from the microwave using an oven mitt or towel. Enjoy these crunchy kale chips as a healthy snack!

How to Cook Kale by Steaming in the Microwave

To steam kale in the microwave, start with torn or chopped kale leaves placed in a microwave-safe bowl. Add 2 Tbsp water to help create steam to cook and soften the leaves. Cover the bowl tightly with plastic wrap or a microwave-safe lid.

Microwave for 2-3 minutes until the kale is bright green and tender. Drain any excess water if needed. Toss with lemon juice, olive oil, or seasonings. This quick steaming method is perfect for cooking a side of kale to serve with dinner.

Microwave Times for Kale When Reheating

When reheating leftover kale, microwave times can vary slightly depending on the amount and preparation. For chopped raw kale, start with 1 minute on high power. For cooked kale like a kale salad, heat for 2-3 minutes.

Frozen kale may take 3-4 minutes to defrost and heat through. In all cases, stir halfway through and continue microwaving in 30-second intervals until hot. Overcooking can damage nutrients, so heat only until warmed through.

Mistakes to Avoid When Microwaving Kale

There are a few common mistakes to avoid when cooking kale in the microwave. Don’t overcrowd the kale – leaves should lay flat in a single layer with space around each piece. This prevents steaming instead of crisping. Be sure to add a bit of water, at least 1-2 Tbsp, when steaming kale to help it cook evenly. Always watch cooking time closely.

Because microwaves vary in power, kale can go from perfectly cooked to dried out quickly. Stir or rearrange kale halfway through cooking as needed. With these tips, microwaving kale is simple and foolproof.

Other Quick Ways to Cook Kale

While the microwave is fast and convenient, there are other quick cooking methods to enjoy kale as well. Many people love to sauté kale in olive oil with garlic, onions, or mushrooms. Add kale to soups, stews, pasta, or grain bowls.

Blanch kale by dropping it into boiling water for 2-3 minutes, then rinsing it under cold water to stop cooking. However you choose to cook it, kale adds nutrition and flavor to any meal.

FAQs

Can you microwave kale?

Yes, you can microwave kale.

Can you reheat cooked kale in the microwave?

Yes, you can reheat cooked kale in the microwave.

How long does it take to cook kale in the microwave?

It generally takes about 2 to 3 minutes to cook kale in the microwave.

Can you make kale chips in the microwave?

Yes, you can make kale chips in the microwave.

How do you make kale chips in the microwave?

 To make kale chips in the microwave, you can follow these steps:
1. Clean kale by washing it thoroughly and removing any tough stems.
2. Tear the kale into small pieces and place them in a microwave-safe bowl.
3. Drizzle the kale with oil and sprinkle with salt to taste.
4. Toss the kale to evenly coat it with the oil and salt.
5. Microwave for 2 to 3 minutes, or until the kale is crispy and lightly browned.
6. Remove from the microwave and let it cool before serving.

Is it safe to microwave kale?

Yes, it is safe to microwave kale as long as it is cooked properly.

How do you cook kale on the stovetop?

 To cook kale on the stovetop, you can follow these steps:
1. Bring a pot of water to a boil.
2. Add the kale to the boiling water and cook for about 3 minutes, or until the kale is tender.
3. Drain the kale in a colander.
4. Season with salt and pepper to taste.
5. Serve hot.

Can you cook kale in the microwave without water?

It is not recommended to cook kale in the microwave without water. Adding a tablespoon of water helps keep the kale moist and prevent it from drying out.

Can cooking kale in the microwave damage your microwave?

Cooking kale in the microwave should not damage your microwave as long as you follow the proper cooking methods and use microwave-safe cookware.

Tips for Perfect Microwave Kale

To recap, here are some key tips to keep in mind:

• Use bite-sized kale pieces to cook quickly and evenly
• Add 1-2 Tbsp water when steaming kale in the microwave
• Stir or rearrange kale leaves halfway through microwaving
• Watch cooking time closely to prevent overcooking

With these simple tricks, you can easily cook kale to perfection in the microwave. Say goodbye to slimy, overcooked kale! A quick spin in the microwave is all it takes to enjoy this super healthy green veggie anytime.