Southern Kale Recipes: A Delicious And Nutritious Twist On Southern Cuisine

November 10, 2022 - (Updated: April 02, 2023)

Cesar Chien

Braised Southern Style Kale I Heart Recipes from iheartrecipes.com

Introduction

When it comes to Southern cuisine, people often think of heavy, fried foods and meat-centered dishes. However, there are plenty of healthy and delicious options available, including recipes that feature the nutrient-packed green known as kale. In this article, we'll explore some of the best Southern kale recipes that are sure to delight your taste buds and nourish your body.

Ingredient

Before we dive into the recipes, let's take a closer look at the star ingredient: kale. This leafy green is a member of the Brassica family, which also includes broccoli, cauliflower, and Brussels sprouts. Kale is packed with nutrients, including vitamin C, vitamin K, vitamin A, and fiber. It's also low in calories and high in antioxidants. When shopping for kale, look for leaves that are dark green and firm, with no signs of wilting or yellowing. You can find kale at most grocery stores and farmers markets. Look for bunches that are sold by weight rather than pre-packaged bags, as this will ensure that you get the freshest leaves.

Recipes

Now that we know more about kale, let's get cooking! Here are some of the best Southern kale recipes that are easy to make and bursting with flavor.

1. Kale Salad with Pecans and Cranberries

This salad is a perfect starter or side dish for any Southern meal. It's sweet, crunchy, and packed with nutrients. Ingredients: - 1 bunch of kale, washed and chopped - 1/2 cup of pecans, chopped - 1/2 cup of dried cranberries - 1/4 cup of olive oil - 2 tablespoons of apple cider vinegar - 1 tablespoon of honey - Salt and pepper to taste Instructions: 1. Wash and chop the kale leaves and place them in a large bowl. 2. In a separate bowl, whisk together the olive oil, apple cider vinegar, honey, salt, and pepper to make the dressing. 3. Pour the dressing over the kale and massage it into the leaves with your hands. 4. Add the chopped pecans and dried cranberries to the bowl and toss to combine. 5. Serve and enjoy! Nutrition: This salad is high in fiber, vitamin C, and healthy fats from the pecans and olive oil. It's also relatively low in calories, with only around 200 calories per serving.

2. Southern-Style Kale and Collard Greens

This recipe is a classic Southern dish that's often served alongside BBQ or fried chicken. It's flavorful, filling, and packed with nutrients. Ingredients: - 1 bunch of kale, washed and chopped - 1 bunch of collard greens, washed and chopped - 1 large onion, diced - 2 cloves of garlic, minced - 1/4 cup of vegetable broth - 1 tablespoon of apple cider vinegar - 1 teaspoon of smoked paprika - Salt and pepper to taste Instructions: 1. In a large pot or Dutch oven, sauté the diced onion and minced garlic in a bit of olive oil until soft and fragrant. 2. Add the chopped kale and collard greens to the pot and stir to combine. 3. Pour in the vegetable broth, apple cider vinegar, smoked paprika, salt, and pepper. 4. Cover the pot and let the greens simmer for 20-30 minutes, stirring occasionally, until they're tender and flavorful. 5. Adjust the seasoning as needed and serve hot. Nutrition: This dish is high in fiber, vitamin C, vitamin K, and iron. It's also relatively low in calories, with only around 150 calories per serving.

3. Kale and White Bean Soup

This soup is hearty, filling, and perfect for a chilly Southern evening. It's packed with protein and fiber from the white beans and kale. Ingredients: - 1 bunch of kale, washed and chopped - 1 can of white beans, drained and rinsed - 1 large onion, diced - 2 cloves of garlic, minced - 4 cups of vegetable broth - 1 tablespoon of olive oil - Salt and pepper to taste Instructions: 1. In a large pot or Dutch oven, sauté the diced onion and minced garlic in the olive oil until soft and fragrant. 2. Add the chopped kale to the pot and stir to combine. 3. Pour in the vegetable broth and bring the mixture to a boil. 4. Reduce the heat and let the soup simmer for 10-15 minutes, until the kale is tender. 5. Add the white beans to the pot and let them heat through for a few minutes. 6. Season the soup with salt and pepper to taste. 7. Serve hot with a crusty piece of bread. Nutrition: This soup is high in protein, fiber, and iron, thanks to the white beans and kale. It's also relatively low in calories, with only around 200 calories per serving.

Conclusion

Kale is a nutritious and versatile ingredient that can be used in a variety of Southern dishes. Whether you're looking for a healthy side dish, a hearty soup, or a flavorful salad, these recipes are sure to please. So next time you're in the mood for some Southern comfort food, give one of these kale dishes a try!