Kale with Apples & Mustard

8 Reviews
From: EatingWell Magazine October/November 2005

Tart apples, grainy mustard, cider vinegar and a touch of brown sugar add sweet-and-sour flavor to sauteed kale.

Ingredients 4 servings

for serving adjustment
Serving size has been adjusted!
Original recipe yields 4 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 2 teaspoons brown sugar
  • 1-1 1/2 pounds pounds kale, ribs removed, coarsely chopped (see Tip)
  • 1 tablespoon extra-virgin olive oil
  • 2 Granny Smith apples, sliced
  • 2/3 cup water
  • 4 teaspoons whole-grain mustard
  • 2 tablespoons cider vinegar
  • Pinch of salt

Preparation

  • Active

  • Ready In

  1. Heat oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, cover and cook, stirring occasionally, for 3 minutes. Stir in apples; cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes more.
  2. Meanwhile, whisk vinegar, mustard, brown sugar and salt in a small bowl. Add the mixture to the kale, increase heat to high and boil, uncovered, until most of the liquid evaporates, 3 to 4 minutes.
  • Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for this recipe, remove the tough ribs, chop or tear the kale as directed, then wash it—allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

Nutrition information

  • Serving size: about 3/4 cup
  • Per serving: 129 calories; 5 g fat(1 g sat); 5 g fiber; 21 g carbohydrates; 5 g protein; 160 mcg folate; 0 mg cholesterol; 11 g sugars; 2 g added sugars; 11354 IU vitamin A; 139 mg vitamin C; 177 mg calcium; 2 mg iron; 147 mg sodium; 625 mg potassium
  • Carbohydrate Servings: 1 1/2
  • Exchanges: 1/2 fruit, 1.5 vegetable, 1 fat (mono)

Reviews 8

November 04, 2014
profile image
By: EatingWell User
Thanks for Sharing! Been looking for this recipe! My husband hates kale, but now that I've found this recipe again, I might be able to sway him to the kale side! I found this recipe back in 2005 in the Eating Well magazine, but lost it and haven't been able to find it until today! I can't wait to try this again. Cooking the kale makes it easier and milder, and the mustard and apple flavoring really compliment the kale. I might try to add some watercress to give it an extra punch. Pros: easy, quick, flavorful Cons: ..., none
June 07, 2014
profile image
By: feetonground2007
My family loves kale. This was a delicious recipe, but I think I prefer more savory recipes for kale than this sweeter one. It would be awesome with pork though. Pros: NULL Cons: NULL
December 12, 2013
profile image
By: EatingWell User
Tasty and quick using frozen kale I prepared this using frozen chopped kale. I cooked the kale in the microwave for 4 minutes, stirred and added the apple before cooking another 3 minutes. I used roasted garlic whole grain mustard (another eating well recipe) in place of the mustard in the recipe. This was delicious and I will make it again. I reheated leftovers with a bit of cooked bulgar--yummy all mixed together. Pros: Highly nutritious; easy; reheats well Cons: Color not beautiful
February 07, 2012
profile image
By: EatingWell User
ok not great I also had extra kale and decided to try this recipe since we like sweet and sour. It was ok but wouldn't make again unless I find a good recipe for kale and had some leftover kale. I think I cut the apple too thin since they were mush in the 8 minutes. Pros: healthy Cons: NULL
January 03, 2012
profile image
By: govinda8
Perfect way to use extra kale I had half a pound of fresh kale leftover from some tomato and kale soup so I thought I'd use it up. I halved the recipe and used a small granny smith, and it came out perfectly! I used horseradish mustard because that's what I had, but it pairs well with the strong cider vinegar. I grew up eating kale cooked with cider vinegar, sugar and salt, so maybe I liked this because I knew how it would taste? The apple did a great job of sweetening and tenderizing the kale leaves. I will def. whip this up again since it took one pot, a knife and 10 minutes. Pros: easy, quick, healthy, cheap Cons: NULL
November 03, 2011
profile image
By: EatingWell User
Waste of two good apples I love cooked apples, but didn't like the way these tasted. Odd flavor. Too pungent, I guess. Pros: Felt like it was really healthy Cons: Flavor was just not what I liked
February 21, 2010
profile image
By: EatingWell User
We really enjoyed it with pork. I would probably cut the amounts of mustard and brown sugar next time to see if that lightens the sweet-sour flavor but really a nice use of kale!
November 29, 2009
profile image
By: Rebecca Grenier
Make sure to cook the kale more than enough. I did not enjoy the sweet and sour flavor of this dish. Sorry, it seems so healthy! Pros: Cons: