food of the week
who we are - what's new - getting started - community
The World's Healthiest Foods
eating healthy

Send this page to a friend...
Printer friendly version
return to recipes

Mediterranean Kale

Kale is such a healthy and nutritious food. This quick and easy Mediterranean style recipe we have created for you is perfectly seasoned to complement many of your meals, so you can enjoy it often. New varieties are mild tasting. Try it this way, you will be pleasantly surprised.

Prep and Cook Time: 15 minutes

2 medium bunches kale, chopped about 12 cups
2 TBS lemon juice
1 tsp soy sauce
3 medium cloves garlic, pressed
extra virgin olive oil to taste
salt & black pepper to taste


  1. Bring lightly salted water to a boil in a steamer with a tight fitting lid. The salt helps to enhance flavor and color of vegetables.
  2. While water is coming to a boil, fold each kale leaf in half and pull or cut out stem. Chop leaf and rinse in colander.
  3. When water comes to a boil add kale to steamer basket and cover. Steam for 7-10 minutes, until tender.
  4. Toss with rest of ingredients and serve.

    Serves 4

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

Mediterranean Kale
1.00 serving
106.66 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
vitamin K 1642.17 mcg 2052.7 346.4 excellent
vitamin C 245.41 mg 409.0 69.0 excellent
vitamin A 17890.50 IU 357.8 60.4 excellent
manganese 1.60 mg 80.0 13.5 excellent
copper 0.59 mg 29.5 5.0 very good
vitamin B6 (pyridoxine) 0.58 mg 29.0 4.9 very good
calcium 276.26 mg 27.6 4.7 very good
potassium 920.13 mg 26.3 4.4 very good
tryptophan 0.08 g 25.0 4.2 very good
iron 3.49 mg 19.4 3.3 good
magnesium 69.96 mg 17.5 3.0 good
dietary fiber 4.11 g 16.4 2.8 good
vitamin B2 (riboflavin) 0.27 mg 15.9 2.7 good
vitamin B1 (thiamin) 0.23 mg 15.3 2.6 good
folate 60.22 mcg 15.1 2.5 good
omega 3 fatty acids 0.36 g 14.4 2.4 good
protein 6.96 g 13.9 2.3 good
molybdenum 10.05 mcg 13.4 2.3 good
phosphorus 118.41 mg 11.8 2.0 good
vitamin B3 (niacin) 2.09 mg 10.4 1.8 good
World's Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Mediterranean Kale

Send us your favorite recipes using the World's Healthiest Foods, so we can share them with others!

For education only, consult a healthcare practitioner for any health problems.

home | who we are | site map | what's new | privacy policy and visitor agreement | contact us
2002-2005 The George Mateljan Foundation