Do you know Kale is one of the healthiest vegetables out there?
Kale can be used in many different ways in soups, salads, and even as a main course ingredient. It is not very easily available in India. I order online from a grocery store and I am sure if you explore around, you can easily find it.
Kale is rich in Vitamin C, K, antioxidants, fiber and magnesium and low in calories. This powerhouse of nutrition has just 35 calories per cup.
You can use kale to make a salad with other vegetables. Kale chips are a very common dish which can be made by marinating them with simple ingredients like olive oil and salt. To get maximum benefits, you can just bake them. I also make kale parathas which are not only healthy but very easy to make. It is made in the same way as a methi or spinach paratha. It’s important to cook it, boil it or sauté it before using. Avoid eating it raw as it’s not very easy to digest.
Ways to eat kale –
- Include in the main dish like kale with lentils.
- Add in soups and salads.
- Add it to burgers or sandwiches
- In juices or smoothies
If you are not getting fresh kale, it is also available in powdered form in some stores. Simple add it to your gravies or sprinkle in soups or salads.
Kale grilled cheese sandwich is a very easy recipe which can be made using different ingredients along with kale.
See some other sandwich recipes here.
I am using mushrooms along with kale to make this healthy sandwich. I also make kale chips sometimes which is a healthy snack in a jiffy. Kale grilled cheese sandwich is a healthier version of a normal sandwich which you can also make with any other greens too.
- 1 clove garlic, minced
- 1 cup sliced mushrooms
- 4 slices of wholewheat bread
- 1 cup chopped kale (nicely washed and stems removed)
- I small onion sliced
- 1 tablespoon butter
- 2 cheese slices
- salt and pepper, to taste
- oil for cooking
- Wash and chop kale. Remove the stems.
- Heat oil in a small pan and add garlic and cook for 2 minutes. Add onions and cook till its light brown in color.
- Add mushrooms and cook until the mushrooms begin to cook and become tender.
- Now add kale and cook until tender - about 7 minutes. Season with salt and pepper, and any other condiments you want to add and keep aside.
- Switch on the sandwich griller or maker. Take two slices of bread. Add a cheese slice and spread the mushroom and kale mixture on the top. Top it up with another slice of bread.
- Cook/grill it in the sandwich maker bread is lightly toasted from both the sides. You can use some butter to cook it.
- Serve hot with ketchup or your choice of accompaniments.
You can use any other vegetable in place of mushrooms such as corns or potatoes.
Another option is to use it with boiled chickpeas.
If you want to reduce calories, you can skip the cheese slice.
Read here – My A to Z challenge posts 2017
Find out more – Nutrition tips and nutritional recipes
Read my theme reveal post here.
I am sharing 26 healthy recipes under 30 minutes full this month.
See the recipes till now –
A for Apple coconut squares
B for a Bracing burger
C for Carrot walnut muffins
D for Dhokla with a twist
E for Eggless Pancake
F for Fruit chocolate pops
G for Gluten-free Spinach and rice balls
H for Honey strawberry milkshake
I for Instant paneer tikka
J for Jaggery Dates chutney
April 12, 2018 at 9:20 am
Great idea to include Kale in the sandwich. I am sure it must taste great!
April 12, 2018 at 9:32 am
Yes Mayuri..this sandwich is yummy. Thanks.
April 12, 2018 at 8:27 pm
Thanks Mayuri.
April 12, 2018 at 10:09 am
I hate Kale, so does my son..but this sandwich looks good..so maybe I should try
April 12, 2018 at 8:28 pm
Haha Balaka..I am sure you will stary liking Kale once you try this sandwich. 🙂
April 12, 2018 at 10:15 am
Thanks for fusing healthy ingredients with taste and appeal for us.
Also, love your plating and food photography skills!!???
April 12, 2018 at 8:28 pm
Thank you Chris
April 12, 2018 at 10:24 am
Started using kale recently in sandwich .
April 12, 2018 at 11:24 am
I have never heard of kale, this seems like a great healthy option
April 12, 2018 at 8:29 pm
Yes Akshata, its very healthy. Do try. Thanks
April 12, 2018 at 11:48 am
I need to check this out. Mushrooms are my son’s fav but never used kale though heard about it.
April 12, 2018 at 8:29 pm
Do try it Sudha. Not much difference in taste if you use other vegetables with it. Thanks
April 12, 2018 at 4:37 pm
I need to try kale someday soon. Thanks for sharing the recipe of this healthy sandwich. It also looks yummy 🙂
April 12, 2018 at 5:49 pm
Loved the post dear, learnt immensely from it. Not only the benefits of Kale but a healthy recipe too.
April 12, 2018 at 8:29 pm
Thanks Roma
April 12, 2018 at 5:59 pm
Kavya and I love sandwiches, we keep on having it whenever possible 😉 Kale is new addition in the list, and would love to try out next time.
Last week we had spinach, corn and cheese sandwich CCD style. Thanks for sharing such delicious recipes Deepa.
April 12, 2018 at 8:31 pm
Even my girls love sandwiches. Do try this Dipika. I am sure Kavya would love it. Thanks for the appreciation. 🙂
April 12, 2018 at 6:41 pm
While I would love to have it, it isnt easy to find where I live 🙁
Godyears.net
April 12, 2018 at 7:27 pm
Just began training in the gym a couple of months ago so I’m really happy to find your blog today. Healthy food is ok only if it’s tasty. This one looks yummy!
April 12, 2018 at 8:31 pm
Thanks for stopping by Ryan. Do try it.
April 12, 2018 at 9:50 pm
Perfect post of Grilled Cheese Sandwich Day, which today happens to be (online)! Thanks for making it healthier, yet tasty too.
April 12, 2018 at 9:57 pm
Hey Thanks, Lisa for dropping by. I didnt know its grilled cheese sandwich day. Thanks for letting me know. 🙂
April 12, 2018 at 10:52 pm
What I love about your recipes is that you always provide alternatives!
I have never had kale but I am tempted now!
April 12, 2018 at 11:39 pm
Have not had Kale sandwich. It looks yum. Will try it out. Thanks for the recipe. Deepa!
April 15, 2018 at 12:12 pm
I don’t have any kale but I have loads of other greens. I have all of the other ingredients and am looking forward to trying this sandwich.I don’t like condiments, however, so I’m going to skip the ketchup dip!
April 16, 2018 at 11:03 am
Corn and kale sandwiches would taste yum. Thanks Deepa for this one. Haven’t tried kale in sandwiches before, have eaten salads only
April 17, 2018 at 10:17 pm
It’s two days later! This sandwich is my lunch today! It is so yummy! Thank you for the recipe.
April 17, 2018 at 10:39 pm
Thanks a lot Alice. Glad you tried it and liked it. 🙂
April 23, 2018 at 7:34 pm
We love grilled cheese — I never thought to add kale (or mushrooms). You make it look delicious!