How to Cook Kale

Perfectly cooked kale leaves in a white bowl with a diabetic-friendly dressing.

5 from 11 votes

How to cook kale to maximize nutrients, and turn it into a low-glycemic, delicious green. Easy Instant Pot and stovetop methods for steaming.

Prep Time10

Cook Time5

Total Time15

Course: Side Dish, Starter

Cuisine: Vegan

Diet: Vegan, Vegetarian

Servings: to 8 people

Calories: 89kcal

Author: Nisha Melvani

Equipment

6 QT Instant Pot with steamer basket or large saucepan

Ingredients

1 to 2 bunches kale (curly or lacinato) tough stems removed, roughly chopped, and rinsed
1 cup water
Dash of mustard powder optional

Optional for the Diabetic-Friendly Dressing:

2 tablespoons hemp hearts
1 tablespoon mellow miso (white miso)
1 tablespoon nutritional yeast
1 tablespoon lemon juice plus more to taste
1 tablespoon apple cider vinegar or red wine vinegar, or white wine vinegar
1 tablespoon whole grain mustard or 1 teaspoon mustard powder
1 tablespoon capers preferably reduced sodium, and rinsed
1 clove garlic
1 tablespoon date syrup or maple syrup, or to taste
½ cup water plus more as needed

Optional for serving:

Raw pumpkin seeds

Instructions

Instant Pot Method

Place chopped kale in a steamer basket for the Instant Pot.
Add 1 cup of water to the inner pot and insert the basket.
Seal the lid and set the valve to 'Sealing.' Press the pressure cook button and set the timer to ‘0’ minutes on medium pressure.
Once the Instant Pot reaches pressure and beeps, turn it off and release the steam.
After the pressure gauge drops, carefully open the lid away from you.
Using oven mitts or a cloth, remove the steamer basket and set it aside to cool.
Sprinkle mustard powder over the kale, if using, and toss thoroughly to coat.
Transfer cooled kale to airtight containers and refrigerate for up to one week.
Stovetop Method
Add damp, rinsed chopped kale to a large saucepan.
Cook over low heat with the lid on for about 3 minutes, or until steam forms.
Remove the lid, stir, and cook for another 2 minutes, stirring frequently, until tender.
Remove kale from the heat and let it cool.
Sprinkle mustard powder over the kale, if using, and toss thoroughly to coat.
Transfer cooled kale to airtight containers and refrigerate for up to one week.

Make the dressing:

Transfer the hemp hearts, miso, nutritional yeast, lemon juice, vinegar, mustard, capers, garlic, and date syrup to the canister of a blender. Add ½ cup water. Blend on high until smooth, adding more water until the desired flavor. Add the dressing to the kale for serving or before storing the kale. Top with raw pumpkin seeds for a crunch, if using.

Notes

Optional: Season the kale with garlic powder or your favorite spices while it cooks. For extra flavor, sauté fresh garlic before adding the kale.

Add heart-healthy fat to boost absorption of vitamin K. Kale is packed with both calcium and vitamin K—key nutrients for strong, healthy bones. Cook with a drizzle of olive oil or serve with a healthy fat.

For meal prep, prepare two bunches and store them for the week. Otherwise, prepare one bunch of kale and add the desired amount of dressing. Use the remaining dressing for salads or steamed veggies.

Rinsing the kale: For the stovetop method, rinse the kale after chopping—the water left on the leaves aids in steaming. For the Instant Pot method, you can rinse the kale before or after chopping, depending on your preference.

Use the Instant Pot in an open space, away from anything above it, to avoid damage from steam. Keep your hands, face, and any objects away from the steam release valve to prevent burns when releasing pressure.

Find my favorite meal prep containers and pumpkin seeds here.

Nutrition