Steamed Kale Recipe
Steamed Kale Recipe photo by Taste of Home

Steamed Kale Recipe

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You'll find a wonderful accompaniment to most any entree in this good-for-you Steamed Kale recipe, which is packed with vitamins. I use garlic, red pepper and balsamic vinegar to keep my family coming back for more! —Mary Bilyeu, Ann Arbor, Michigan
TOTAL TIME: Prep: 15 min. Cook: 25 min.
MAKES:4 servings
Healthy Diabetic Exchange Test Kitchen Approved
TOTAL TIME: Prep: 15 min. Cook: 25 min.
MAKES: 4 servings


  • 1 bunch kale
  • 1 tablespoon olive oil
  • 3 garlic cloves, minced
  • 2/3 cup water
  • 1/4 teaspoon salt
  • 1/8 teaspoon crushed red pepper flakes
  • 1 tablespoon balsamic vinegar

Nutritional Facts

3/4 cup equals 61 calories, 4 g fat (1 g saturated fat), 0 cholesterol, 171 mg sodium, 6 g carbohydrate, 1 g fiber, 2 g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.


  1. Trim kale, discarding the thick ribs and stems. Chop leaves. In a Dutch oven, saute kale leaves in oil until wilted. Add garlic; cook 1 minute longer.
  2. Stir in the water, salt and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until kale is tender. Remove from the heat; stir in vinegar. Yield: 4 servings.
Originally published as Steamed Kale in Light & Tasty February/March 2008, p31

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Reviewed Jan. 8, 2016

"Not my favourite flavours ever. A bit too bitter or pronounced a taste for my palette. I think the flavours of the kale and the vinegar together are a bit much. Maybe if I'd cooked this dish a little longer than the suggested time I would have liked it more."

Reviewed Jul. 15, 2015

"I just wanted a side veggie to serve with rice and a protein. I tasted it before I added the balsamic vinegar and it was good, however after I added the vinegar it tasted sour! Leave out the vinegar!"

Reviewed Mar. 27, 2014

"I've made this several times and each time it's a huge success! I like to splash mine with a raspberry vinegar at the end of cooking."

Reviewed Oct. 10, 2012

"I loved this! I added a little honey in the mix, just a drizzle based on what it was being topped with, but absolutely awesome. Thank you. :)"

Reviewed May. 4, 2012

"I ran out of fresh garlic, so I sauteed an onion instead, and the recipe tasted great!"

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