Kale is a nutritious and versatile vegetable that is a favorite among health-conscious individuals. It is rich in vitamins, minerals, and antioxidants, making it an excellent addition to any diet. With its unique flavor and texture, kale can also be a delicious and exciting ingredient in many dishes. However, finding the right pairings to complement the taste and nutritional benefits of kale can be challenging. This article explores some of the best options for growing and cooking kale alongside other vegetables, fruits, and herbs.
Why Kale is a Superfood
Kale is a leafy green vegetable that has become popular in recent years due to its rich nutrient content. It belongs to the Brassica family, along with other famous superfoods like broccoli, cauliflower, and Brussels sprouts. Kale is an excellent source of vitamin K, vitamin C, vitamin A, and antioxidants. It is also low in calories and high in fiber, making it an ideal food for weight loss and digestion.
The Health Benefits of Kale
- Kale is an excellent source of antioxidants, which help protect the body from oxidative stress and inflammation. These compounds can also reduce the risk of chronic diseases such as cancer, heart disease, and Alzheimer’s.
- Kale is rich in vitamin K, which is necessary for blood clotting and bone health. One cup of kale contains over 600% of the daily recommended value of vitamin K.
- Kale is high in vitamin C, an essential antioxidant that helps boost immunity and reduce inflammation. One cup of kale contains over 130% of the daily recommended value of vitamin C.
- Kale is an excellent source of fiber, which can improve digestion and promote feelings of fullness. One cup of kale contains over 2 grams of fiber.
What to Plant with Kale
Kale can be grown alongside many other vegetables, herbs, and fruits. Planting a diverse range of crops can help improve soil health, reduce pests, and provide a more robust harvest. Here are some of the best crops to plant with kale.
Tomatoes
Tomatoes are a popular vegetable that go great with kale. Both vegetables grow well in full sun and well-draining soil. Tomatoes are rich in vitamin C and antioxidants, making them a healthful addition to any meal. When planting, place the tomato plants on one side of the bed and the kale on the other, as the tomato plants may shade the kale if planted too closely together.
Beans
Beans are another excellent crop to plant with kale. Beans are nitrogen-fixing, which means they help improve soil health by adding essential nutrients to the soil. Additionally, beans grow tall and upright, providing shade for the kale during hot summer months. Both bush and pole beans work well with kale.
Peppers
Peppers are another great vegetable to plant with kale. Peppers thrive in warm weather and need full sun to grow fully. They are also rich in vitamin C and other important nutrients. When planting, ensure that the bell pepper plants are spaced at least 18 inches apart to avoid shading the kale plants.
Radishes
Radishes are a quick-growing vegetable that can be planted with kale. Radishes grow well in cool weather and provide a crunchy texture and a refreshing flavor that pairs well with kale in salads and stir-fries. Additionally, radishes can help deter pests that may be attracted to kale.
Basil
Basil is an herb that pairs exceptionally well with kale. It is rich in flavor and aroma, making it an ideal ingredient in soups, stews, and sauces. Basil also has anti-inflammatory properties and can help reduce stress and anxiety. When planting, place the basil plants at least 6 inches away from the kale plants to avoid shading them.
How to Cook Kale with Other Vegetables
Kale can also be cooked with other vegetables to create a variety of delicious and nutritious dishes. Here are some of the best ways to cook kale with other vegetables.
Kale and Sweet Potato Hash
Sweet potatoes are an excellent complement to kale, creating a flavorful and colorful dish. To make this dish, sauté chopped kale, onions, and garlic in olive oil until wilted. Add diced sweet potatoes and cook until tender. Season with salt, pepper, and paprika for a savory and healthy breakfast or brunch dish.
Kale and Mushroom Quiche
Mushrooms add an earthy flavor and texture to kale, making them a perfect pairing in a quiche or frittata. To make this dish, sauté sliced mushrooms and chopped kale until tender. Mix with whisked eggs, milk, cheese, salt, and pepper, and bake in the oven until golden and set.
Kale and Cauliflower Salad
Cauliflower adds a crunchy and mild flavor to kale, creating a light and refreshing salad. To make this dish, chop kale and cauliflower into bite-sized pieces and mix with chopped nuts, dried fruit, and a tangy vinaigrette. This salad can be served as a side dish or as a light meal on its own.
Kale and Carrot Stir-Fry
Carrots add sweetness and texture to kale, creating an excellent combination in a stir-fry. To make this dish, sauté chopped kale, sliced carrots, and minced ginger in sesame oil until tender. Season with soy sauce, rice vinegar, and sriracha for a flavorful and healthy meal.
FAQs
Here are some of the most commonly asked questions related to growing and cooking kale with other vegetables.
- What other vegetables can be grown with kale? Kale can be grown with many other vegetables, including tomatoes, beans, peppers, radishes, and carrots.
- What herbs pair well with kale? Herbs that pair well with kale include basil, thyme, rosemary, and oregano.
- How can kale be cooked with other vegetables? Kale can be cooked with other vegetables in many ways, such as in a stir-fry, quiche, salad, or hash.
- Is kale good for weight loss? Yes, kale is an excellent food for weight loss due to its low calorie, high fiber content.
- What are the health benefits of eating kale? Kale is rich in antioxidants, vitamins, and minerals, making it a healthy addition to any diet. It can reduce the risk of chronic diseases, improve digestion, and boost immunity.
Conclusion
Kale is a versatile and nutritious vegetable that can be grown and cooked alongside many other vegetables, fruits, and herbs. By experimenting with different pairings, you can create a variety of delicious and healthy dishes that the whole family will love. Whether eaten raw in salads or cooked in stir-fries, quiches, or hashes, kale is an excellent addition to any meal.
References
- https://www.medicalnewstoday.com/articles/270435
- https://www.webmd.com/food-recipes/features/the-truth-about-kale
- https://www.thespruce.com/plants-that-grow-well-with-kale-2540107
- https://food.ndtv.com/food-drinks/10-best-kale-recipes-1441784
- https://www.healthline.com/nutrition/kale