Healthy Vegetarian Kale Recipes

Find healthy, delicious vegetarian kale recipes, from the food and nutrition experts at EatingWell.

Staff Picks

Slow-Cooker Mediterranean Diet Stew

6
With a focus on vegetables, fiber-rich legumes and healthy fats, this slow-cooker stew fits the bill for those following the Mediterranean diet. Swap out the chickpeas for white beans for a different twist, or try collards or spinach in place of the kale. A drizzle of olive oil to finish pulls together the flavors of this easy vegan crock-pot stew.
By Sarah Epperson

Vegan Superfood Grain Bowls

6
This nutrient-packed grain bowl recipe comes together in 15 minutes with the help of a few convenience-food shortcuts like prewashed baby kale, microwavable quinoa and precooked beets. Pack these ahead to keep on hand for easy meal-prep lunches or dinners on busy nights.
By Carolyn A. Hodges, R.D.

Vegetarian Potato-Kale Soup

1
This potato-kale soup has a rich, yet light and velvety texture. Opt for baby, two-bite red potatoes as they cook faster in the creamy, brothy soup. Serve with crusty bread and a glass of wine for a cozy meal.
By Melissa Gray

One-Pot Lentil & Vegetable Soup with Parmesan

4
This lentil-vegetable soup is packed with kale and tomatoes for a filling, flavorful main dish. If you have it, the Parmesan cheese rind adds nuttiness and gives the broth some body.
By Paige Grandjean

One-Pot Tomato Basil Pasta

11
This one-pot pasta with tangy tomato-basil sauce is a simple, fast and easy weeknight dinner. All of your ingredients go into one pot, and with a bit of stirring and about 25 minutes of cook time, you'll have a healthy dinner the whole family will enjoy.
By Carolyn Casner

Stuffed Sweet Potato with Hummus Dressing

17
Hearty yet simple to prepare, this stuffed sweet potato with black beans, kale and hummus dressing is a fantastic 5-ingredient lunch for one!
By Katie Webster

Kale & Quinoa Salad with Lemon Dressing

1
This kale-quinoa salad pops with different flavors and textures. Massaging the kale helps break down its fibrous nature, while add-ins like toasted almonds, feta and cucumber add crunch and saltiness.
By Karen Rankin

Kale & White Bean Potpie with Chive Biscuits

8
In this vegetarian white bean potpie recipe, kale and hearty white beans are topped with easy, homemade chive biscuits. If desired, add a little shredded Gruyère or Cheddar cheese to the biscuit dough.
By Breana Killeen

Feta, Kale & Pear Salad

3
The crunchy seed topping is the perfect textural juxtaposition to a creamy dressing, soft pears and tender massaged kale salad. Tossing it all with mint, feta and red onion gives it a Middle Eastern flair.
By Cara Chigazola Tobin

Roasted Root Veggies & Greens over Spiced Lentils

4
This earthy bowl of lentils bursting with Middle Eastern flavors is topped with leftover roasted root veggies from a large batch for an easy weeknight dinner. Keep it vegan or add a drizzle of plain yogurt for extra richness.
By Sylvia Fountaine

Really Green Smoothie

3
The combination of kale and avocado makes this healthy smoothie recipe extra green. Chia seeds lend this creamy smoothie a heart-healthy punch of fiber and omega-3 fatty acids.
By Gaby Dalkin

Vegan Minestrone Soup

1
Is minestrone soup vegan? It can be, with the right ingredients! This vegan minestrone soup is heavy on the green vegetables (it has peas, zucchini and kale, to name a few!), setting this quick healthy soup recipe apart from the rest. If you miss the tomatoes, feel free to add them to the mix. Last but not least, enjoy the crispy garlic croutons that float on top and soak up the flavorful broth.
By Robin Bashinsky
Advertisement

Inspiration and Ideas

Hearty Tomato Soup with Beans & Greens
Garlicky kale and creamy white beans elevate simple canned tomato soup into a 10-minute lunch or dinner that really satisfies. Use a soup with tomato pieces for a heartier texture. Look for a brand that's low- or reduced-sodium, with no more than 450 mg sodium per serving.
Healthy Detox Salad
2
Skip the cleanse and eat this instead. Packed with veggies, avocado and seeds, this healthy salad recipe is bursting with vitamins, minerals and antioxidants. Everything can be prepared ahead of time except the avocado. If you love beets, shred one raw and add it to the salad for extra color, crunch and flavor. Excerpted from The Dinner Plan by Kathy Brennan and Caroline Campion, published by ABRAMS © 2017.
Grain Bowl with Chickpeas & Cauliflower
4
Roasted Kalettes
1

Kalettes, a cross between kale and Brussels sprouts, cook quickly in a hot oven in this easy vegetable side dish recipe.

All Healthy Vegetarian Kale Recipes

Kale Salad with Beets & Wild Rice

3
Beets and kale, speckled with chewy wild rice and crunchy sunflower seeds, make a satisfying, colorful dinner salad. The beets are nicest when they are sliced paper thin. Use a mandoline or vegetable slicer, if you have one.
By Carolyn Casner

Crispy Chickpea Grain Bowl with Lemon Vinaigrette

4
Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner.
By Sara Haas, R.D.N., L.D.N.

Sauteed Broccoli & Kale with Toasted Garlic Butter

3
In this easy vegetable side dish, broccoli and kale are drizzled with a butter, garlic and crushed red pepper sauce. Serve this healthy recipe alongside roasted chicken, turkey or ham--or on top of your favorite whole grain, such as quinoa or farro.
By Lia Huber

Kale-Butternut Squash Gratin

2
This colorful gratin dish livens up any holiday plate. Creamy melted Gruyère is comforting, while a blend of cumin, nutmeg, and cayenne pepper lends a warm, spicy note.
By Andrea Kirkland M.S., RD

Air-Fryer Kale Chips

Homemade kale chips are incredibly easy to make. Thanks to the air fryer, fresh kale leaves turn extra crispy in under 15 minutes with much less fat than some store-bought options. Warning: These will go fast!
By Adam Hickman

Avocado & Kale Omelet

5
Make this kale and avocado omelet for a satiating, high-protein breakfast. Fiber-rich kale will keep hunger at bay for longer in this healthy omelet recipe.
By Julia Clancy

Kale & Avocado Salad with Blueberries & Edamame

2
Bursting with nutrient-rich produce, this California-inspired salad is a delicious and satisfying way to get your vitamins. We love the unique combination of blueberries, edamame, and goat cheese.
By Lauren Grant

Kale Artichoke Dip

2
A riff on traditional spinach artichoke dip, this creamy, cheesy dip recipe is made healthier by replacing some of the cream cheese with yogurt. Serve as an easy appetizer with tortilla chips and carrot sticks.
By Breana Killeen

Lentil Bowls with Fried Eggs & Greens

Lentils are a quick and easy protein. We like French green lentils, which hold their shape when cooked.
By Sara Haas, R.D.N., L.D.N.

Lentil & Roasted Vegetable Salad with Green Goddess Dressing

3
Goddess dressing typically gets its umami-ness from anchovies, but we use miso in this super green salad recipe to keep it vegetarian. Substitute 2 chopped anchovies for the miso if you like. Or add baked tofu, poached salmon or grilled chicken for a boost of protein.
By Carolyn Casner

Kale & Banana Smoothie

This simple and sweet kale and banana smoothie is also versatile: Use cow's milk for a milkshake-style smoothie, oat milk for more sweetness, or a nut milk for more protein.
By Casey Barber

Kale & Lentil Stew with Mashed Potatoes

7
Fire-roasted tomatoes add slightly smoky flavor to red lentils. The addition of mashed potatoes gives this an upside-down shepherd's pie feel.
By Adam Dolge

Kale & Roasted Sweet Potato Hash

This one-pan hash makes an easy fall dinner or a simple dish for a healthy brunch. You can even poach the eggs ahead of time--slip them into steaming-hot water to rewarm them just before serving.
By Hilary Meyer

Beans & Greens Enchiladas

1
Any type of canned bean will work in these easy layered enchiladas, but our favorite combination is a mix of black and pinto beans. Serve as a vegetarian main dish or as a tasty side for roasted pork or chicken.
By Breana Killeen

Pressure-Cooker Grain Bowl

6
Whip up this healthy vegetarian grain bowl with ease in your Instant Pot. Pressure-cooking the sweet potato is faster and yields the perfect texture. A drizzle of homemade spicy dressing takes this easy dinner to the next level.
By Hilary Meyer

Tomato & Kale Pesto Pasta

2
This 25-minute pasta side dish goes well with chicken or fish and can be served either warm or at room temperature. Kale and basil create a fresh-tasting pesto that is packed with protein and taste, thanks to the addition of chickpeas. We like shaved Parmesan sprinkled on the top, but feel free to add toasted pine nuts or walnuts for some crunch.
By Diabetic Living Magazine

Vegan Gnocchi Soup

1
This Italian-inspired vegetable-packed soup features flavorful herbs, mushrooms, kale and tomatoes. Shelf-stable potato gnocchi are vegan, but if you want to make this soup gluten-free or lower in carbs, try cauliflower gnocchi instead.
By Carolyn Casner

Kale Chips

13
Not a fan of kale? These crispy baked kale chips will convert you! For the best result, don't overcrowd the pans.
By EatingWell Test Kitchen

3-Ingredient Chickpeas with Kale & Sun-Dried Tomatoes

Oil-packed sun-dried tomatoes pull double duty in this recipe. Use the oil from the jar to cook the kale, then stir in the sun-dried tomatoes to add flavor and texture to the dish.
By Carolyn Hodges, M.S., RDN

Kale & Spinach Smoothie

When you really need to eat your greens, go for this smoothie that packs both kale and spinach into every sip. Kiwi and dates add natural sweetness, and almond butter and almond milk keep you full.
By Casey Barber

Baked Frittata with Butternut Squash, Kale & Sage

This easy frittata recipe is full of fall flavors, thanks to creamy butternut squash, plenty of fresh sage, and earthy lacinato kale.
By Sara Haas, R.D.N., L.D.N.

Rainbow Minestrone

Squash, kale and bell peppers add color and nutrients to this vibrant, veggie-packed take on classic minestrone. Serve with grated Parmesan or a dollop of pesto for even more flavor.
By Carolyn Casner

Baby Kale Breakfast Salad with Quinoa & Strawberries

1
Fruit, whole grains and greens for breakfast? Yes! Start your day off right with this breakfast salad recipe and you'll knock out half of your daily veggie quota with the first meal of the day.
By EatingWell Test Kitchen

Wilted Kale with Warm Shallot Dressing

2
Vinegar is the key to making this sautéed kale recipe special. Look for vinegar that's cloudy--it likely still has some of the mother in the bottle and will give you a sweet acidity rather than a harsh bite. Organic apple cider vinegar is usually your best bet. For the most eye-catching version of this side, use different colored varieties of kale.
By Summer Miller
Load More
Advertisement
© Copyright EatingWell. All rights reserved. Printed from https://www.eatingwell.com