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How to Microwave Kale: A Quick and Healthy Cooking Shortcut

Microwave cooking has become increasingly popular as a quick and convenient way to prepare meals.

This is especially true when it comes to cooking vegetables, like leafy greens such as kale.

In this blog post, we’ll discuss why microwaving kale is a great option for healthy eating, offer some expert tips for perfectly microwaving kale and outline the advantages and disadvantages of microwave cooking.

We’ll also provide answers to some frequently asked questions about microwaving kale.

How to Microwave Kale

Why You Should Consider Microwaving Kale

Microwave cooking offers many benefits when it comes to preparing vegetables such as kale. Some of these benefits include:

Retains Nutrients

Microwave cooking can help retain the nutrients in your food. According to studies on different cooking methods, microwaving is one of the best ways to preserve nutrients in vegetables like kale.

Saves Time

Microwave cooking is a great time-saver. It’s perfect for those busy days when you don’t have much time for meal prep. With minimal preparation time, you can get your meal ready in minutes.

Reduces Energy Use

Microwave ovens use less energy than traditional ovens or stovetops, making them an eco-friendly option.

Step-by-Step Guide on How To Microwave Kale

Now that we’ve discussed the benefits of microwave cooking with kale let’s dive into how you can do it at home! Here’s a step-by-step guide:

Step 1: Preparation

Wash your bunch of fresh kale thoroughly under running water – ensuring that all dirt & debris are removed from each leaf.

Pat dry with kitchen towels or let them air dry if possible – wet leaves will cause steam which may influence your cook result.

Trim tough stems off each leaf by using a knife or folding back & tearing off with fingers…it’s up to you!

Arrange prepared kale on a microwave-safe dish in a single layer.

Step 2: Cooking

Cover the top of the dish with either a microwave-safe plate or lid to lock in the steam to cook the kale.

Microwave your kale for approximately 2-3 minutes on high power. This will vary depending on wattage, so keep an eye on it to avoid overcooking or burning. If you want softer kale, leave it in longer or adjust cooking time accordingly.

Once removed, leave it uncovered for about 1 min before serving.

Step 3: Seasoning

The last step is seasoning. Add any spices you want, like garlic powder or paprika or even some salt and pepper.

Precautions for Microwaving Kale

While microwaving kale is generally safe, there are few precautions you need to take:

  • Always use a microwave-safe dish
  • Never over-crowd your dish with too much kale as it can prevent even cooking
  • Keep an eye on your food during cooking as microwaves cook differently based on wattage and portion size

Factors Affecting Cooking Time

The following factors can affect how long you need to microwave your kale:

  • The quantity of Kale being cooked
  • Wattage level of your Microwave
  • Size & shape of leaves/overall bunch

Expert Tips for Perfectly Microwaving Kale

Here are some expert tips that will help you achieve perfectly microwaved kale:

Tip 1: Add Water

Adding water while microwaving Kale is not necessary (Water droplets that cling onto leaves after washing takes care of this). If liquid accumulates after this process – simply remove the excess before seasoning!

Tip 2: Experiment with Spices

Kale naturally has a bitter taste that may overpower what you’re pairing with it! Don’t be afraid to experiment by adding more spices than usual until perfecting your recipe.

Tip 3: Use fresh Kale

The fresher the kale, the better it tends to fare in microwave cooking. So try to use kale that is fresh and green for best results!

Advantages of Microwaving Kale

There are several advantages to microwaving kale:

  • It retains the nutrients better than other cooking methods
  • It’s a quick and convenient way to cook food
  • It uses less energy than traditional cooking methods

Disadvantages of Microwaving Kale

Despite its many benefits, there are some disadvantages to microwaving kale:

  • There’s a potential loss of flavor
  • The texture can be affected if overcooked
  • Eating microwave food in general, keys into health concerns for some people

Frequently Asked Questions about Microwaving Kale

Here are answers to some frequently asked questions about microwaving kale:

Can I cook baby kale in the microwave?

Yes, you can cook baby kale in the microwave. You may need less time depending on how “baby” it is!

Why is my microwaved kale turning brown?

Brown spots on microwaved may appear when you overcook or don’t use enough water. Make sure you adjust your recipe with smaller quantities or reduce cooking time.

Can I use frozen kale in the microwave?

You could technically microwave frozen spinach but we would recommend thawing it out first before placing it into your dish for an even cook and texture.


Microwaving leafy greens like Kale can be done very easily by following our step-by-step guide above!

With the right tips & information like this blog post provides – implementing them during meal prep will leave you with perfectly cooked greens every time!

Be sure that you don’t forget while these shortcuts offer convenience they come along with a few side effects as well.

Start experimenting with some kale microwave recipes – this cooking method will save you time, retain nutritional value (depending on the method used), and most importantly, will taste great!

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Jenny has always been passionate about cooking, and she uses her platform to share her joy of food with others. Her recipes are easy to follow, and she loves giving tips and tricks to help others create their own unique culinary creations.