substitute for kale with high nutrition

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Kale is popular green leafy vegetable which is also called as queen of greens in some health circles due to nutrients packed in them. Trending substitute for kale is spinach and collard greens which mostly people use but their are lot of other green leafy vegetables that can be used instead of kale when you cant find kale in your nearby grocery market or it gets over in your fridge.

here we will share some insight on kale alternatives for you buy and try in your recipes to get some good flavors and taste in your dishes to enjoy them with your family and friends.

substitute for kale

Kale substitutes and alternatives

spinach

spinach comes with good taste and lot of essential nutrients including vitamin A etc. so you can use it in place of kale in all recipes. when using spinach you will get good flavor in your dish due to its mild and subtle flavor which gives creamy texture to dishes and it is easy to wilt in hot dishes were as kale on other is somewhat bitter in taste. it can used in salads, soups, spinach dips, curries, gravy mix, pie fillings etc.

their is also smaller size variety of spinach called baby spinach which can also be used be used in your dishes. it is easy to mix and blend in dishes mixtures and also looks good in salad platters and grilled food platters. so you use and enjoy great taste when kale is out of stock. you can add some spices and herbs with spinach to make the dish tasty and flavorful.

cabbage

cabbage can be potential replacement to kale if you don’t find anything else, moreover you can choose from many types of cabbages in different colors from purple, green etc. cabbage comes with bland taste which is not similar to kale but can be used in place of kale when required in all kinds of dishes from cooked to raw for great taste.

to enhance the flavor of cabbage in dishes you can add some spices and herbs in them for better flavor profile.

iceberg lettuce

Ice berg lettuce comes in light green color with good taste. it can be used instead of kale when their is kale shortage with you. It is little bit crunchy when eating unlike kale which isn’t and its flavor is also mild so if you want something crispy with mild in your dish when adding veggies then iceberg lettuce is definitely something worth considering.

romaine lettuce

It is popular alternative as it comes with mild flavor and is widely available which makes it one of the ideal candidate for kale replacement. mostly people use it in sandwiches, salads and other items as dressing rather than being cooked in soups etc. so its your choice how you want to prepare it and use in different dishes.

Tatsoi

it is crunchy and crispy green leafy veggie which can be used as kale alternative. it is taste to eat and can be added to all kinds of dishes when required. it is less popular and originates from Asian countries. it can be added to dishes which require cooking or can be added to raw salad bowls also. it is mild in flavor which somewhat resembles swiss chard to some extent.

tatsoi comes packed with lot of essential nutrients including vitamin A, Vitamin C etc.

collard greens

collard greens gives similar taste to kale and look also somewhat similar which makes them a good alternative to kale in its absence. you can use them in all places where you would require kale to get good taste and flavor from collard greens. they can be consumed in both raw and cooked form as per your choice of recipe. you can season them with some spices to make the dish more delicious.

swiss chard

swiss chard can also be considered as kale substitute as it comes with stems of different colors including green, pink, purple etc. and leaves of green color to resemble kale. all swiss chard are tasty and fulfills the purpose. you can cut the stems if you don’t like. leaves are soft and stem are crunchy so they don’t get mushy after cooking and will retain the flavor.

you can use it as per your preferences in all kinds of dishes including soups, pie mixture to raw salads.

mustard greens

mustard green comes with spicy flavor and can replace kale in dishes when required. the flavor can be different than kale but can be used as its alternative in recipes if the need arises in absence of kale. it is also know as curly mustard by some and popularly used in japan, china and Indian regions. you will get somewhat wasabi like flavor from it can be compared to horseradish if you have eaten it before. you can interchange this with kale anytime as the looks are quite similar to it.

escarole

Escarole comes with big leaves and taste similar to kale so it can be used as replacement for kale when you don’t have it. it will give your food good taste and appearance. escarole is popularly used in salads, soups, sandwiches, burgers etc. to give a unique taste to recipe.

to know more about escarole alternatives checkout our post on it as it would give you options to make green dishes in absence of escarole with other green vegetables.

arugula

arugula comes with narrow elongated shaped leaves. it has mild pepper like and spicy flavor. you can cook the arugula leaves with your dish to get its taste in the dish or add it our salad bowl to give it different taste.

Brussel sprouts

Brussel sprouts can also work as kale replacement in all kinds of recipes even after difference in taste and texture from kale. they look and taste little bit like cabbage with blends with all recipes well. they are small in size and cab used after chopping with sharp utility knife or in food processor with cutting blade.

Frequently asked questions

Can I substitute lettuce for kale?

yes you can use lettuce when kale is not present, we have already shared some lettuce variety which are popular replacement for kale in all kinds of dishes from cold ones like sandwiches, burgers, salads to hot and cooked ones like gravy, curries, pies, casseroles, pastas etc.

what are kale nutrition facts and information?

below i have share a simple kale nutrition data chart in form of image, so checkout and know the kale nutrients breakdown easily.

kale nutrition information

Conclusion

now that you have found the substitutes for the kale you don’t have the excuse to skip healthy recipes as with these green alternatives you can make all kinds of different recipes which are healthy and nutritious to enjoy with your family and friends.

the kale has little bit strong flavor so adjust the quantity if alternate veggies and spices used according to your taste preference.

let me know what all recipes and dishes you like to make with kale substitutes in comments below, i will try them too.

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