Home » Course » Side Dish » Kale with Sesame Oil {Easy Tasty Healthy Way}

Kale with Sesame Oil {Easy Tasty Healthy Way}

by Shirley
Published: Last Updated on
Kale with Sesame Oil {Easy Tasty Healthy Way}

Kale with Sesame Oil is refreshing and yummy. It features blanched chopped kale mixed with sesame oil, minced garlic, and Himalayan pink salt. It is perhaps the easiest and healthiest way to enjoy this superfood vegetable on a day-to-day basis. In fact, this is one of our dinner table regulars, which we have at least twice a week.

This vegetable side dish is also extremely versatile and can go with almost any protein of your choice. Basil Soy Sauce Chicken Thigh, Red Braised Lion’s Head (Pork Meatballs), just to name a few.

Basil Soy Sauce Chicken with Carrots
Pair with Basil Soy Sauce Chicken

How to make Kale with Sesame Oil from Scratch?

See the Recipe for a detailed step-by-step tutorial. Here are the key takeaways.

Wash and rinse kale for Kale with Sesame Oil

Use a large wash basin to soak, wash and rinse kale thoroughly and then place into a drain basin to let the water drain.

Kale, Washed and Rinsed
Kale, Washed and Rinsed

Trim the ends off and cut Kale into bite sizes

Kale cut into bite sizes
Kale cut into bite sizes

Blanch Chopped Kale

Fill a large stockpot (8 Qt.) with about 75% of water, turn the heat to high, cover the stockpot with the lid and bring it to a boil. When the water reaches boiling, add the chopped kale into boiling water.

Use a bamboo spatula or stainless steel skimmer, push kales down into the water and cook for 30 seconds.

Blanching Chopped Kale
Blanching Chopped Kale

Immediately turn off the heat and remove the kale from the stockpot using the stainless steel spider skimmer. Place them on a serving plate.

Freshly Blanched Kale for Kale with Sesame Oil
Freshly Blanched Kale

Season the blanched Kale with sesame oil, minced garlic, and salt

Add sesame oil, minced garlic, and freshly ground Himalayan pink salt and mix well using a pair of chopsticks or tongs.

I use a compact food processor to mince garlic, which is very handy.

Minced Garlic Using a Compact Food Processor
Minced Garlic Using a Compact Food Processor

All done! Enjoy a tasty and healthy vegetable dish that can go well with almost any protein or main dish.

Red braised Lion's Head (Pork Meatballs)
Paired with Red braised Lion’s Head (Pork Meatballs)

Kale and Sesame Oil Frequently Asked Questions:

What is the healthiest way to cook kale?

Blanch the chopped kale in a large stockpot of boiling water briefly, about 30 seconds. Add a splash of sesame oil, a pinch of salt and minced garlic, you shall have an amazingly tasty kale dish.

Do you blanch kale before making a salad?

Yes, I recommend you do so. Kale is kind of tough. Blanching the chopped kale briefly in a large body of boiling water helps soften the kale to a desirable texture and flavor. It will also ensure kale maintains its bright green color and nutrition to the maximum level.

How do you get the bitterness out of kale?

Blanch the chopped kale first and then season them with sesame oil and minced garlic. See the Recipe on how to blanch properly and then season the blanched kale for a quick, easy and tasty kale dish.

Kale with Sesame Oil {Easy Tasty Healthy Way}
Kale with Sesame Oil {Easy Tasty Healthy Way}

What seasonings go well with kale?

Sesame oil, minced garlic, and sea salt or Himalayan pink salt go extremely well with kale. See the Recipe for more details.

How long does blanched kale last in the fridge?

I highly recommend you finish the blanched kale with 24 hours. Technically, blanched kale can last in the fridge for up to one week. However, I have read about researches showing cooked vegetables, especially green leafy, develop harmful substances rapidly, actually more rapidly compared to cooked meat. Therefore, I wouldn’t risk it.

Do I need to rinse kale under cold water immediately following the blanching?

Not required for this Recipe. I use a large body of boiling water and blanch the kale briefly, expecting they will continue to cook a little just for the right level texture.

Kale with Sesame Oil {Easy Tasty Healthy Way}

Kale with Sesame Oil {Easy Tasty Healthy Way} Recipe

Yield: 4 servings
Prep Time: 15 minutes
Cook Time: 1 minute
Total Time: 16 minutes

Kale with Sesame Oil is refreshing and yummy. It features blanched chopped kale mixed with sesame oil, minced garlic, and Himalayan pink salt. It is perhaps the easiest and healthiest way to enjoy this superfood vegetable on a day-to-day basis.

Ingredients

  • 1 bunch of kale, about 11 oz.
  • 1/4 tsp Himalayan pink salt
  • 1 tbsp sesame oil
  • 2 cloves of garlic, minced

Instructions

Wash and rinse kale:

  1. Use a large washbasin to soak, wash and rinse kale thoroughly and then place into a drain basin to let the water drain.
    Kale, Washed and Rinsed

Trim the ends off and cut Kale into bite sizes:

  1. Cut the ends off the kale stem and then cut the kale into bite sizes. Cut bottom stem into smaller pieces and leafy tops into slightly larger pieces. This is because stems are tougher than the leaves and will require more time to cook.
    Kale cut into bite sizes

Blanch Chopped Kale:

  1. Fill a large stockpot (8 Qt.) with about 75% of water, turn the heat to high, cover the stockpot with the lid and bring it to a boil. When the water reaches boiling, add the chopped kale into boiling water.
  2. Use a bamboo spatula or stainless steel skimmer push kales down into the water and cook for 30 seconds.
    Blanching Chopped Kale
  3. Immediately turn off the heat and remove the kale from the stockpot using the stainless steel spider skimmer. Place them on a serving plate.
    Freshly Blanched Kale for Kale with Sesame Oil

Season the blanched Kale with sesame oil, minced garlic, and salt:

  1. Add sesame oil, minced garlic, and freshly ground Himalayan pink salt and mix well using a pair of chopsticks or tongs.
  2. I use a compact food processor to mince garlic, which is very handy.
    Minced Garlic Using a Compact Food Processor
  3. All done! Enjoy a tasty and healthy vegetable dish that can go well with almost any protein  or main dish.
    Red braised Lion's Head (Pork Meatballs)
Nutrition Information:
Yield: 4 servings Serving Size: 1
Amount Per Serving: Calories: 56Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 118mgCarbohydrates: 5gFiber: 2gSugar: 1gProtein: 2g

Nutrition calculation is provided by Nutritionix to the best knowledge per ingredients description and isn't always accurate.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Facebook

Leave a Comment

You may also like

Skip to Recipe