How to Make Kale ki Sabji – A Simple & Healthy Indian Kale Recipe

---

Introduction

Kale ki sabji is a wholesome Indian-style stir-fry made using kale leaves, spices, and minimal oil. While kale is not a traditional Indian vegetable, it blends beautifully into Indian recipes when cooked with the right tempering and spices. This dish is not only flavourful but also packed with nutrition.

With the increasing popularity of kale for its health benefits, this recipe introduces a brilliant way to include kale in your regular Indian meals. Whether served with chapatis, parathas, or dal-rice, kale ki sabji is a perfect vegetarian and vegan dish for health-conscious eaters.

In this post, you'll find everything you need to know about how to make Indian-style kale sabji using British English, with step-by-step instructions, SEO-optimised content, and practical cooking tips.

---

What is Kale?

Kale is a leafy green vegetable from the cabbage family. It has dark green or purple leaves and a slightly bitter, earthy taste. Known for being a superfood, kale is high in vitamins A, C, and K, calcium, and antioxidants.

Though not native to India, kale can easily substitute Indian greens like sarson (mustard greens), methi (fenugreek), or palak (spinach) in traditional sabji recipes.

---

Why You’ll Love This Kale ki Sabji

✅ Quick and easy to prepare

✅ Packed with nutrition and fibre

✅ Naturally vegan and gluten-free

✅ Low in calories, big on flavour

✅ Perfect for Indian-style meal prep

---

Ingredients for Kale ki Sabji (Serves 2–3)

Here’s what you need:

Main Ingredients:

3 cups fresh kale leaves (roughly chopped, hard stems removed)

1 medium onion, finely chopped

1 medium tomato, finely chopped (optional)

1–2 green chillies, chopped (optional)

3–4 garlic cloves, finely chopped

1 tsp grated ginger

Spices and Seasonings:

2 tbsp cooking oil (mustard oil or sunflower oil preferred)

½ tsp cumin seeds

½ tsp mustard seeds (optional)

A pinch of asafoetida (hing) – optional

½ tsp turmeric powder

½ tsp red chilli powder

½ tsp coriander powder

¼ tsp garam masala (optional)

Salt to taste

---

Step-by-Step Method – How to Make Kale ki Sabji

Step 1: Prepare the Kale

Wash kale leaves thoroughly under running water.

Remove thick stems and chop the leaves roughly.

Optional: Blanch kale in boiling water for 2 minutes, then strain and keep aside. This step helps soften tougher kale varieties.

---

Step 2: Heat Oil and Temper Spices

In a frying pan or kadhai, heat 2 tablespoons of oil.

Add cumin seeds (and mustard seeds if using). Let them splutter.

Add a pinch of hing for digestive benefits.

Add garlic and sauté until lightly golden.

Add grated ginger and green chillies. Sauté for 30 seconds.

---

Step 3: Add Onion and Tomato

Add chopped onion. Sauté until it turns soft and light golden.

Add chopped tomato (optional) and a pinch of salt. Cook until tomatoes turn mushy and oil begins to separate.

---

Step 4: Add Spices

Add turmeric powder, red chilli powder, coriander powder.

Stir well and cook for a minute on low heat.

---

Step 5: Add Kale and Cook

Add chopped kale leaves to the pan.

Mix well so that the masala coats the kale.

Add 2–3 tablespoons of water, cover with a lid, and cook on medium-low heat for 8–10 minutes or until kale softens.

Stir occasionally to avoid sticking. Add a little more water if required.

---

Step 6: Finish with Garam Masala

Once kale is cooked and water evaporates, add garam masala (optional).

Mix well and cook uncovered for 2 minutes to allow flavours to deepen.

---

Step 7: Serve Hot

Turn off the heat and garnish with fresh coriander (if desired).

Serve hot with roti, chapati, or as a side to rice and dal.

---

Serving Suggestions

As a side dish: Perfect with plain dal and rice or alongside other curries.

With chapati or roti: A healthy lunch or light dinner option.

In a wrap or sandwich: Use leftovers in a roti wrap with chutney for a quick snack.

---

Health Benefits of Kale ki Sabji

Kale is one of the most nutrient-dense foods available. Cooking it with Indian spices not only enhances the flavour but also boosts digestion and nutrition absorption.

Kale Nutritional Highlights:

High in vitamin K – supports bone health

Rich in vitamin C – supports immunity

Contains fibre – aids digestion

Loaded with antioxidants – fights inflammation

---

Tips for the Perfect Kale Sabji

Always remove the thick stems – they are fibrous and hard to chew.

Don’t overcook – retain some bite for a better texture.

Add a squeeze of lemon at the end for a fresh, zesty flavour.

For added protein, toss in boiled chana, moong dal, or tofu.

Add a teaspoon of crushed peanuts or sesame seeds for nutty flavour and crunch.

---

Variations to Try

1. South Indian Style: Add curry leaves, mustard seeds, and grated coconut.

2. Punjabi Touch: Add a spoon of besan (gram flour) to the onion-tomato base.

3. With Potatoes: Add 1 diced potato while sautéing onions for a heartier version.

4. Creamy Version: Add a spoonful of fresh cream or curd for a milder taste.

---

Storage and Reheating

Store in the fridge in an airtight container for up to 2 days.

Reheat gently on the stove or in the microwave with a splash of water.

Not suitable for freezing – kale can turn mushy when thawed.

---

Nutritional Information (Per Serving – Approximate)

> Values will vary depending on oil and ingredients used.

Calories: 130 kcal

Protein: 3g

Fat: 7g

Carbohydrates: 12g

Fibre: 4g

Vitamin A & K: Excellent source

---

Frequently Asked Questions (FAQs)

Q1: Can I use frozen kale for this sabji?

Yes, thaw it first and squeeze out excess water. Cooking time will be slightly shorter.

Q2: Is kale bitter? How do I reduce it?

Kale can be slightly bitter. Blanching before cooking or adding lemon juice balances the flavour.

Q3: Can I make kale sabji without onions or garlic?

Absolutely. Use ginger and tomatoes as the base for a lighter, sattvic version.

Q4: Can I use mustard oil?

Yes. In fact, mustard oil adds a rustic flavour and is traditionally used in North Indian cooking.

---

Conclusion

Kale ki Sabji is a modern twist on classic Indian stir-fries, making global greens work in local, comforting dishes. It’s an easy, nutritious, and satisfying way to enjoy the benefits of kale while sticking to Indian cooking traditions.

Whether you're looking for a weekday meal, healthy side dish, or something new for your vegetarian Indian menu, this recipe ticks all the boxes. Try it once, and you’ll be surprised how delicious kale can be – desi-style!

---

Kale ki sabji, Indian kale recipe, how to make kale sabzi, Indian style kale, vegan kale sabzi, healthy Indian vegetable dishes, kale recipes Indian.

Learn how to make kale ki sabji – a heal

thy, vegan Indian-style kale stir-fry using spices, onions, and garlic. Easy recipe, perfect for roti or rice meals.

--- write ✍️ by foodie Parmod.