Kale is a leafy green vegetable that has been grown for centuries in the Mediterranean region. It’s also one of the most popular vegetables to use in recipes these days, due to its versatility and nutrient density. Kale can be used as a substitute for spinach or lettuce on sandwiches, added to soup or pasta, or eaten raw with other salad greens. However, if you’re not into kale (or it’s out of season) here are 10 substitutes for kale you can use instead.
Some best kale substitutes are Spinach, Beetroot leaves, Dandelion leaves, Turnip greens, Mustard greens, Collards, Parsley, Arugula, Beet Greens, Broccoli Rabe.
Substitutes For Kale In Soup
- Beetroot leaves
- Dandelion leaves
- Turnip greens
- Mustard greens
- Beet Greens
- Broccoli Rabe
You’ve heard of kale. But do you know about spinach? It is a great substitute for kale. Spinach is a healthy green leafy vegetable. So, you can prepare it as an alternative to your favorite greens. Consider pairing with more familiar veggies like carrots and eggplant next time for a new twist on traditional side dishes!
Need More? So, it’s for you: 10 Best Substitutes For Pineapple Juice
2. Beetroot leaves:
Who would’ve ever known you could get leafy greens from a root vegetable? Well, that’s exactly the magic behind our beetroot greens. The wonderful icky stuff has been recently emerging as an excellent substitute for kale as it offers many of the same benefits as vitamin A and C.
So grab some at your local grocer – we’re bound to pair well with any food on your plate! Considering that kale isn’t exactly the prettiest green you can buy, we’re throwing out our normal leafy greens for today’s grocery haul. Get them beetroots, y’all!
3. Dandelion leaves:
Dandelion leaves are also a great kale substitute. No more fluffy salads! Experience the crispness of green dandelion leaves. Be overwhelmed with their delicate nuance and flavor of spring grass. With a visual feast for your stomach, satisfy what’s been missing from this season in one bite. Restaurant chefs with a secret love for rich, sweet desserts would kill for Dandelion leaves to serve up their next salad.
Need More? So, it’s for you: 10 Best Substitutes For Water Chestnut
The freshly picked leaves have a similar texture and taste to kale when prepared properly. With an easy-to-digest, low-calorie content of just 1 ounce of cooked leaves per 1 cup of water, they make the perfect guilt-free power food!
4. Turnip greens:
Turpin green is also a kale alternative. Turnip greens are a tasty and surprisingly delicious way to get your green fix without all the negative after-effects of kale. Like cooking? Then you’ll love this recipe! We’ve got some turnip greens that would be perfect for a stir fry, or simply blanched quickly in boiling water with ginger, pepper, soy sauce, garlic salt – you name it.
When roasted, their flavor is deep and rich with an earthy note that makes them the perfect side to any meal. We all know how good kale is for us and we love it in our salads, but those of us who yearn for something different can enjoy these wonderful greens guilt-free!
5. Mustard greens:
Many Americans are shifting to a diet that doesn’t include dairy, gluten, or meat. To make up for the lack of some nutrients, many vegetables have become trendy as substitutes- but so far only cauliflower has achieved popularity. For those who want to give themselves more varied options, mustard greens may be their solution!
Need More? So, it’s for you: 10 Best Substitutes For Cocoa Butter
These hearty green leaves provide similar levels of calcium and iron as kale while also being rich in protein and vitamin A-C. Whether you’re vegan, lactose intolerant, or just looking for an extra nutrient kick with your meal plans get creative by adding mustard greens to all of your favorite dishes from spicy tacos to the vegetable soup!
Collard greens are a staple crop in the southern US. If you’re craving something a little different, this should be your go-to veggie of choice. Cooked with sausage and a fried egg for breakfast, these leaves are sure to leave you feeling satisfied. They also have amazing nutritional value; collards have calcium, protein, potassium, copper, manganese, and more!
Parsley tastes great with finishes like butter or olive oil; in soups, salads, and other cooked dishes; mixed into butter for spreads on crusty bread; and chopped finely to sprinkle atop green-bean casserole just before baking.
Need More? So, it’s for you: 10 Best Substitutes For Kale
Parsley doesn’t have the deep green color of kale, but this parsley packs a punch! Our flavor experts mixed up our own secret recipe to make it taste even better than it smells. Add some lemon juice and fresh basil for an ultimate summer salad that your guests will love.
If you’re tired of eating the same old kale and, then you need to try arugula. It’s a green leafy vegetable that tastes like peppery watercress. You can use this unique plant as a substitute for any dish that calls for kale or collards, such as salad greens and smoothies. Start your day off with one of these tasty Arugula Omelets! Also, arugula is the secret ingredient of all your favorite salads! This leafy green will add some flavor to any dish you’re whipping up. Whether you use it as a topping or as a main part of your salad, arugula is sure to be delicious.
9. Beet Greens:
Sometimes you just need a break from kale. Our Beet Greens are refreshing and ready to take on your everyday challenge! Truly one of the lesser-known superfoods in the fridge, beet greens take on shades of purple and white that will make your mouth water.
Need More? So, it’s for you: 14 Best Substitutes For Kirsch
A close cousin to kale, this savory plant is rich in many nutrients including calcium. Perfect for those looking for a heartier green than leafy spinach, these leaves have been around since your grandparents’ day.
10. Broccoli Rabe:
Broccoli Rabe is a lesser-known leafy green that’s delicious in both sweet and savory dishes. While it only takes one minute to make, the trickiest part is believing you can cook with broccoli rabe because it looks like an art project. But don’t worry! We’ve got a magic formula from water, olive oil, garlic powder, crushed red pepper flakes, salt, and sugar for a recipe we guarantee will delight your taste buds (optional). You’ll never want kale again.
Need More? So, it’s for you: 10 Best Substitutes For Skirt Steak
Absolutely, it’s no more or less flavorful. Properties between broccoli and kale are quite similar in fact, so feel free to substitute for whichever ingredients you prefer! I personally prefer the heartier texture of broccoli to kale as well. Keep on cooking!
Absolutely! Kale and spinach can be used interchangeably in a soup. One of my favorite recipes is to make kale or spinach puree with chicken broth, cream cheese, and garlic powder for an amazing flavor addition that I’ve been making since high school! Hope this helps you get started on your next recipe.
Arugula can serve as a substitute for any dish that calls for either kale or collards – it’s no less flavorful than kale so feel free to use whichever ingredient you prefer! The only major difference between the two is their color; Arugula has more of a bright green tint while being similar to Mustard greens which have shades of purple-green when raw.
You should replace kale with spinach. Because both plants come from the Brassica family, are antioxidant-packed and some would argue taste better than spinach, kale, and spinach can be interchangeable in many recipes so choosing one over the other is mostly a matter of preference.
There are other strong-tasting greens that can be used in a pinch. Collard greens, mustard greens, turnip tops, and chard are all acceptable substitutes for kale. While none of these taste like kale, they will add the same health benefits to your meal. The leaves can be easily sautéed with olive oil and garlic to use as a chopped side salad with your dinner or lunch dishes. Try substituting them next time by heating up some chicken broth into which you add your greens until wilted before topping it off with salt and pepper!
It’s probably the result of cross-pollination, which is a normal and expected occurrence. Kale and Broccoli come from the same family of plants, and they’re very closely related. Kale is kaleidoscopic due to different phenotypic variations between each plant, so it can have almost any shape or color – such as branched red stems with dark green leaves. They are not that genetically different in terms of DNA (following evolutionary theory) to be pollinated by the same insects at one time. The pollen then spreads from one plant to another within this common gene pool easily allowing for genetic crossing over between some varieties of broccoli and kale plants. Both these vegetables contain similar phytochemicals.
Kale is healthier than spinach because it contains more antioxidants which help protect the body. Most people think that vegetables are key to a healthy diet, and in fact, there’s no need to go to extremes in order to get enough of them. Fresh vegetables contain many nutrients including vitamins and antioxidants. With kale, other greens like mustard or arugula, as well as cabbage soup (or just adding cabbage), spinach can be a great addition too! What matters most is some vegetables every day of the week – your total vegetable intake will depend on where you live and food preferences for things like fiber vs protein or low-carb options.”
Only if they’re boiled. Kale, while generally less popular than spinach, has a stronger taste. It is more robust and earthier in flavor. While it can be cooked in the same way as spinach, it does not have to be. In fact, according to some experts including nutritionist Mark Langlitz of Healthy Chef Radio Show fame, “eating kale raw gives you all sorts of dietary benefits that cooking will throw away.” He suggests adding crunchy kale salads for great-tasting salads.
Spinach. Spinach has higher water content and will not require any added cooking time, as the leaves are already soft. It’s also mild in taste, usually served chilled or fresh in salads, and delivers an excellent dose of vitamin C.
The cost of kale is a result of the high costs associated with bringing its seeds to market. Kale must be sown by hand to yield the highest possible quality. It’s also important to rotate crops, and no rotation can grow taller than a cabbage (for instance). Cabbage takes six months from seedling to maturity, while kale needs only three months. So kale requires more work-time per crop: about 3x as much!
Two pieces of advice when eating and cooking with kale:
A) take it easy on the salt! Kale is very salty like most vegetables are these days because so many people have low levels of function in their kidneys which results in salt retention from foods;
B) buy on occasion when prices
In this article, we’ve covered 10 substitutes for kale. You can use these ideas to make your dishes healthier or just lighter in calories without sacrificing flavor! What other foods do you like that can be substituted with some of the items on our list? Let us know and maybe it will turn into a future article topic. Thanks for reading and have a great day!