7 Healthy Vegan Kale Recipes For Your Kids
One of the most versatile vegetables is kale. This collection of vegan kale recipes includes dishes you can enjoy this leafy vegetable with, from soups to smoothies and everything in between. Although it sometimes gets a bad rap, kale is a fantastic vegetable when prepared correctly! Kale is a hearty green that adds a lovely texture to soups and stir-fries as well as a ton of nutrients!
How To Cook With Kale
The stem, which can be woody and difficult to chew, should be removed before cooking with standard varieties of kale. To do this, simply hold the stem with one hand and gently strip the leaves off the other; they should easily separate. Alternatively, hold the stem with one hand and trim along the line of the stem with a knife.
One of the more straightforward ways to eat raw kale is in a salad. Remove the stems from the leaves (unless you're using a variety like Red Russian) and rip or slice them into bite-sized ribbons. By breaking down the structure of the raw leaves with your hands, you can make them more glossy and less woody and fibrous.
If handled properly, kale requires very little upkeep. Simply place it in a sizable pan with extra virgin olive oil and drizzle over medium heat. Sliced thinly, add 2 to 3 garlic cloves and sauté until soft and fragrant. Add 2 sizable handfuls of kale leaves torn to the pan and season with salt and pepper.
After combining, cook the kale just until it begins to wilt. When the liquid is gone, add 1 tablespoon of water and continue to sauté. As a substitute, you could add a cup or two of torn, de-stemmed kale leaves—preferably something firmer like lacinato—as a finishing touch to soups, stews, or stir-fries, cooking them just until soft.
Any salad benefits from the crisp, meltaway texture of roasted kale leaves. De-stemmed leaves should be mixed with olive oil, salt, and pepper before being placed on a baking sheet and baked for 5 to 10 minutes at 350°F. (Make sure to watch them to prevent burning!) Add freshly grated Pecorino cheese to your dish.
Vegan Kale Recipes For Your Kids
Let’s try these vegan kale recipes.
1. Vegan Broccoli Chicken Rice Casserole
This cheesy broccoli rice casserole with vegan “chicken” is my favorite; casseroles are the ideal weeknight supper. It is tasty, creamy, broccoli-rich, and kid-friendly. Nobody would suspect it to be vegan.
Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 6
- Olive oil: 1-2 tablespoons
- Yellow onion: 1
- Vegan chicken, chopped small: 8 oz
- Garlic cloves: 4
- White rice: 1½ cups
- Vegetable broth: 3-4 cups
- Coconut milk: 13½ oz
- Broccoli florets: 4 cups
- Non-dairy cheddar style vegan cheese: 1½ cups (optional)
- Panko breadcrumbs: ½ cup optional
- Salt, to taste
- Cook the onion and diced vegan chicken chunks in the olive oil for three to four minutes in a big skillet or pot (I used my 12-inch cast iron skillet). A further minute is added after adding the garlic.
- The rice, 3 cups of vegetable broth, and coconut milk should now be added. Stirring often, bring to a boil, then reduce heat to a simmer, cover, and cook for about 15 minutes when the rice is cooked through, add the broccoli florets. If the dish starts to dry up, add ½ to 1 cup of vegetable broth. If using, stir in the vegan cheese now as well. Until the broccoli softens, stir, cover, and boil for another 5 minutes.
- To taste, add salt to the dish. Take a bite immediately, or top with panko breadcrumbs and broil for a few minutes.
2. Vegan Creamy Kale Pasta
This Creamy Kale Pasta is fresh, easy, and delicious. Chewy bowtie pasta, coated in a light, salty, barely-creamy sauce, flecked with red pepper flakes and little bits of tender sautéed garlic kale.
Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes | Servings: 4
Ingredients For The Sauce
- Pine nuts: ¼ cup
- Packed parsley: ¼ cup
- Packed basil: ¼ cup
- Capers or pitted olives: 2 tablespoons
- Salt: 1 teaspoon
- Black pepper: ½ teaspoon
- Juice and zest of half a lemon
- Olive oil: 2 tablespoons
Ingredients For The Pasta
- Farfalle: 8 ounces
- Vegan butter: 2 tablespoons
- Garlic: 2 cloves
- Kale: 2 stalks
- Cooking water: ½ cup
- Lemon juice, red pepper flakes, and vegan parmesan
- To make the sauce, blend all ingredients in a food processor until essentially smooth. (The sauce has a lot of salt in it. That's alright; it will fade after it combines with everything.) Making the pasta: As directed on the package, cook the pasta.
- Drain then set apart. While boiling the pasta, melt the butter in a large skillet over medium heat to sauté the kale. Add the garlic and cook for one to two minutes. Add the greens and cook for one to two minutes. Add the broth, wine, or water, and let it bubble for a minute.
- Finish: Include the sauce and cooked drained pasta. Combine by tossing. Add Parmesan, lemon, red pepper flakes, salt, and pepper to taste. Quick, simple, and delicious. My kids love the creamy kale pasta very much.
3. Vegan Creamy Kale, Mushroom Gratin
This vegan Kale Mushroom Gratin is truly comforted food at its finest! The creaminess and flavours of this dish will have you oohing and aahing with delight. It’s a perfect meal for the cooler winter days and nights.
Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes | Servings: 4
- Olive oil: 1 tablespoon
- Small onion: 1
- Mushrooms: 16 oz
- Kale chopped: 16 oz (or 2 large bunches)
- White wine: ¼ cup
- Vegan heavy cream: 1 cup
- Unsweetened almond milk: ¼ cup
- Himalayan salt & cracked pepper to taste
Ingredients To Serve
- ● Almond Parmesan (a pantry staple)
- ● Grain or pasta (farro, quinoa, rice, barley, bowtie, couscous, penne)
- Over medium heat, add the oil and onion, and sauté for 3 to 4 minutes. Next, add the mushrooms and simmer for another 5 minutes, stirring periodically, until some of the liquid has cooked out of the mushrooms and they are beginning to brown.
- Boil for a little while. Cook the greens for about 4 minutes after adding it. Add the milk and cream, then boil for a further few minutes. Cut the heat off. (If you have the time, let the mixture steep; the milk and cream will take on a beautiful mushroom flavour.) Add salt and pepper to taste.
- Put the mixture in a small baking pan. Place in oven and bake for approximately 25 minutes or until bubbling and golden. Add a thin layer of almond parmesan on top.
- Serve on top of a bed of pasta, barley, white or brown rice, farro, or your favorite type of pasta. Add a little more almond parmesan and season with salt and pepper to suit. Take pleasure in with the remaining wine or a lovely glass of lemon water.
4. Quinoa Kale Veggie Burgers
Try these veggie burgers because we frequently eat a lot of animal protein during the holidays and the New Year.
Prep time: 25 minutes | Cook time: 10 minutes | Total time: 35 minutes | Servings: 4
- Cooked quinoa: 1 cup
- Bread crumbs: 1 cup
- Red onion: ½
- Garlic: 1 clove
- Kale: 1 cup
- Fresh cilantro: 1 cup
- Carrots: 1 cup
- Cannelini beans: 1- 15-oz can
Ingredients For The Spice Mix
- Vegan BBQ sauce: ½ cup
- Chilli powder: 1½ teaspoons
- Cumin: 1½ teaspoons
- Oregano: 1 teaspoon
- Sea salt: ½ teaspoon
- Black pepper: ½ teaspoon
- Red pepper flakes: ¼ teaspoon
- Cooked quinoa and breadcrumbs should be combined in a big bowl.
- On the stovetop, heat a medium-sized pan with 1 tablespoon of olive oil (or 1/3 cup of water for an oil-free option). For about 5 minutes, or until the onion and garlic are translucent, sauté them with a sprinkle of sea salt and pepper. After that, transfer to the big bowl.
- Grate or shred the kale, cilantro, and carrots in a food processor. Place in the big bowl. The white beans should then be added to the food processor and pulsed until mashed (it doesn't have to be completely smooth, leave some pieces). Place it in a large bowl.
- Combine all of the spice mix ingredients in a small mixing dish. Mix well after pouring over the burger mixture. Make six hamburger patties.
- Choose from three cooking methods: grilling, stovetop, or oven baking.
- Grilling them seems to be the most straightforward method (particularly for cleanup), but remember that since they are vegetarian burgers, care must be used when handling them.
- They are formed with plants rather than eggs to keep them together. They must be flipped very carefully to avoid breaking. I recommend grilling them this way for about 4 minutes on each side, or until browned, by placing them on aluminum foil coated with nonstick spray. Who cares if they lack the grill marks? They are homemade and worthwhile!
- You can also cook them on the stovetop in a grill pan! You will need either nonstick spray or olive oil for them not to cling. Grill each side for 4-5 minutes on medium-high heat or until browned. Recall to flip them very gently!
- Bake them in the oven at 375°F for 7-8 minutes on a lined (and sprayed/oiled) baking sheet, then gently flip them over and bake for an additional 7-8 minutes, or until nicely browned. Now let’s enjoy.
5. Kale And Quinoa Tabouli Salad
This Easy Kale and Quinoa Tabouli Salad's solid and vibrant flavours come from just a few essential ingredients! This delectable variation on tabouli salad has all the flavours and textures you love, with the added benefits of being extremely nutritious kale and gluten-free, protein-packed quinoa in place of the typical bulgur wheat. Additionally, it yields a sizable amount that keeps well for many days, making it the ideal make-ahead for hectic weeks.
Prep time: 20 minutes | Cook time: 10 minutes | Total time: 30 minutes | Servings: 8-10 people
Ingredients For The Tabouli Salad
- Uncooked red quinoa: ½ cup
- Finely chopped kale: 8 cups
- Finely chopped fresh flat-leaf: 3 cups
- Seeded and chopped tomato: 2½
- Finely chopped sweet onion: 1 cup
- Fresh mint: 1 tablespoon
Ingredients For The Dressing
- Lemon juice: ½ cup
- Extra virgin olive oil: ⅓ cup
- Kosher salt: 1½ teaspoons
- Black pepper: ½ teaspoon
- Quinoa should be prepared as directed on the package and then totally cooled.
- Cooled quinoa, kale, parsley, tomatoes, onion, and mint should all be combined in a sizable bowl.
- Lemon juice, olive oil, salt, and pepper should all be combined in a small bowl. Make sure the salt is thoroughly dissolved.
- After adding the dressing, toss the kale mixture well.
- Although this can be served immediately, we advise chilling it for at least an hour or two to allow the flavours to mingle. You could also store this tabouli in the fridge for a few days covered. Serve and enjoy.
7. Easy Kale Curry With Potatoes
This quick kale curry, which takes less than 30 minutes to prepare and only calls for twelve ingredients, may convert you into a kale enthusiast. This creamy, warm one-pot stew creates a delightful and wholesome evening when paired with some rice or roti.
Prep time: 5 minutes | Cook time: 20 minutes | Total time: 25 minutes | Servings: 4 people
- Extra virgin olive oil: 2 tablespoons
- Red onion: 1
- Garlic cloves: 5
- Fresh ginger: 1-inch piece
- Baby yellow potatoes: 5
- Fresh kale: 3 cups
- Coriander powder: 3 teaspoons
- Smoked paprika: ½ tap
- Cloves: ¼ teaspoon
- Turmeric: ¼ teaspoon
- Cayenne pepper: 1 teaspoon
- Tomato paste: 2 tablespoons
- Coconut milk: 1 cup
- Water: ½ cup
- Fresh parsley for garnish: 1 tablespoon
- Salt and pepper to taste
- The red onion, garlic, and fresh ginger are peeled and chopped.
- Grab a big skillet with a lid.
- The pan should be on a stovetop over medium heat when you add the EVOO, chopped onion, ginger, and garlic. Then let it cook for around five minutes.
- Clean the tiny potatoes and cut them into pieces that are just a little bit smaller than bite-sized while the onion, ginger, and garlic are sautéing.
- Push the onion, ginger, and garlic to the side of the pan after five minutes and then add the cubed potatoes. Add a tablespoon or two of water, cover the pan, and let it sit for five minutes. Check potatoes and remove the lid. Replace the top and add one or two more tablespoons of water if the potatoes are not yet soft. Give the potatoes 5 more minutes to fry.
- The potatoes ought to be soft by this point. Add the kale now.
- Also, add tomato paste, coconut milk, coriander, smoked paprika, cloves, turmeric, cayenne, and water into the pan while stirring. Put the lid on and cook the kale for a couple of minutes until it begins to wilt.
- Turn off the heat when the kale begins to wilt, remove the skillet from the hot cooktop, and set it aside until you are ready to serve. Season it properly with salt and pepper, and add parsley before serving.
- Serve alongside rice, roti, or naan.
How To Store Kale
Despite being a tough vegetable, kale eventually starts to dry out and loses its crunch, flavour, colour, and nutritional value. Use the following methods of storage to get the most use out of your head of kale:
Kale can be kept in the crisper drawer of the refrigerator in fresh bunches. Before placing the kale leaves in a plastic bag with a paper towel wrapped around them, wipe away any excess moisture. Kale bunches last a week in the refrigerator.
Like many vegetables, blanching kale before freezing is a good idea. As if preparing a recipe, remove the kale's veins and chop or tear the leaves into the proper sizes. They should stay in a large pot of boiling water for one or two minutes. They must be taken out of the hot water immediately and placed in a sizable bowl of ice water.
To completely dry the kale, use paper towels or a salad spinner. The leaves should be arranged in a single layer on a baking sheet and frozen for a few hours. If they are put in a freezer bag or another airtight container after being frozen, they can be kept in the freezer for up to eight months.
Kale can be preserved by drying it as well. The lifespan of your kale as a fresh, green vegetable will not be prolonged by using this method to make crispy kale for snacks or as an ingredient in recipes.
Kale can be dried using a full dehydrator or baking it in the oven for several hours. After drying, kale can be seasoned with salt, pepper, and other seasonings. The kale chips can then be consumed alone or as a crunchy salad ingredient.
Fortunately, incorporating kale into your kid's meal is not too difficult. It can be used in cooking or as a simple addition to salads.
Kale chips are a well-liked snack that you make by drizzling some extra virgin olive oil or avocado oil on your kale, seasoning it with salt, and baking it in the oven until it is dry.
It has a fantastic flavour and makes a great crunchy, extremely healthy snack. Many people add kale to them.
In the end, kale is undeniably one of the world's healthiest and most nutrient-dense foods.
Consider eating a lot of kale to increase the nutrients you consume significantly. So don’t miss adding healthy vegan kale recipes to your kids' meals.
Would you like to grow your own kale but only have a small garden area? You can grow kale in containers. Here is our guide on the 8 Easy Steps To Grow Kale In Containers.
I trust you enjoyed this article about the 7 Healthy Vegan Kale Recipes For Your Kids. Please stay tuned for more blog posts to come shortly. Take care!
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