kale sprout

Kale Sprout

Kale sprouts, also known as Kalettes or Flower Sprouts, are a hybrid vegetable resulting from a cross between kale and Brussels sprouts. These vibrant green mini cabbages boast a mildly sweet and nutty flavor with a hint of kale's earthiness. Their texture is crisp and slightly chewy when raw, becoming tender and more mellow when cooked. They have a unique appearance, resembling small, open cabbages with ruffled leaves, making them visually appealing in salads and side dishes. Kale sprouts are a nutritious and versatile ingredient that's gaining popularity for its delightful flavor and ease of preparation.

Common Uses

  • Roast kale sprouts with olive oil, salt, and pepper for a simple and delicious side dish. The roasting process brings out their natural sweetness and creates crispy edges.
  • Shred kale sprouts thinly and add them to salads for a boost of nutrients and a slightly peppery flavor. Combine them with other greens, fruits, nuts, and a vinaigrette dressing.
  • Sauté kale sprouts with garlic, onions, and other vegetables for a quick and easy stir-fry. They pair well with soy sauce, ginger, and sesame oil for an Asian-inspired dish.
  • Steam kale sprouts until tender-crisp and serve them as a healthy and flavorful side. Steaming preserves their nutrients and delicate flavor. Add a squeeze of lemon juice or a drizzle of olive oil for extra flavor.
  • Use kale sprouts in pasta dishes, such as a kale sprout and sausage pasta with a creamy sauce. The kale sprouts add a pop of color, texture, and nutrients to the dish.
  • Grill kale sprouts on skewers or in a grilling basket for a smoky and charred flavor. They can be marinated beforehand for added depth of flavor. Serve as a side or appetizer.

Nutrition (per serving)

Calories

43.0kcal (2.15%)

Protein

3.3g (6.6%)

Carbs

8.8g (3.2%)

Sugars

1.4g (2.8%)

Healthy Fat

0.4g

Unhealthy Fat

0.1g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Rich in vitamins K, C, and A, supporting bone health, immunity, and vision.
  • Excellent source of antioxidants, helping to protect against cell damage and inflammation.
  • High in fiber, promoting healthy digestion and gut health.
  • Contains glucosinolates, which may have anti-cancer properties.
  • Low in calories and carbohydrates, making it a nutritious addition to weight management diets.
  • Good source of folate, important for cell growth and development.

Storage Tips

Kale sprouts are best stored in the refrigerator to maintain their freshness and crispness. Place them in a loosely sealed plastic bag or container lined with a paper towel to absorb excess moisture. This will help prevent them from becoming slimy. They typically last for up to a week when stored properly. Avoid washing them before storing, as this can promote spoilage. Wash just before using.

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