Kale Stems: They're Delicious, Too (2024)

Kale, oh kale, how we love your leafy greens. They're the superfood superstar that somehow made it from farmers markets to Mickey D's, bringing a whole slew of beloved salads, soups, chips, and juices along for the ride.

But despite all that kale-leaf love, most kale recipes suggest you de-stem the sturdy greens by slicing along the thick middle stalk, use only the (relatively) more tender leaf, and toss the stems into the compost bin. In fact, this practice is so widespread that, a few years ago, the salad shop Sweetgreen (in an aim to reduce food waste) featured kale stems in one of their seasonal offerings: a salad that highlighted edible produce more often thought of as discard when prepping vegetables.

When I first heard of that Sweetgreen initiative, I was a bit surprised. "Don't most people eat the stems?" I asked naively. Apparently not. That firmer middle section is usually tossed aside.

Well, no more! Because for all their crunch, those stems are just as delicious as the leafy greens they bind together. And while it's true you might not want to use them in a raw massaged kale salad, they have tons of applications, and you can cook—or not cook—them in just as many ways. Here are a few of our favorites:

1. Blend kale stems into a juice or a smoothie

Veggie juice + kale go hand-in-hand. And why stop with just the leaves? In fact, the stems have more fiber. So go ahead and toss them into a blender or juicer for your morning beverage or smoothie fix.

2. Slice kale stems thin for texture

You might not want to toss kale stems right into your salad bowl, but that doesn't mean they don't belong. Add more heft to your lunch by slicing the stems thinly—or even shaving them on a mandoline. Toss them in after massaging the greens for a crisp, fresh crunch.

3. Add kale stems to a sauté or stir-fry

Not into eating those crunchy stems raw? Go ahead and de-rib the leaves, then slice the stalks and add them to a skillet with chopped garlic or onion. Cook until they turn soft and translucent. Chop up the leaves, add them to the pan, and continue to cook until the leaves are tender. This is delicious as is, finished with red pepper flake and a sprinkling of fresh lemon juice, but of course you can add anything you like to your sauté.

4. Roast kale stems in the oven

Making kale chips? Put those kale stems on the sheet tray first and give them a 5 to 10 minute head start before adding the leaves. Then snack on those crispy bits along with your chips.

5. Char kale stems on the grill

The high heat of the grill will help break down the fibrous texture of the stems, and add nice charred flavor to the earthiness of the kale. Add them into a mix of other grilled vegetables for a salad, or serve simply on their own, drizzled with oil and topped with shaved parmesan.

6. Purée kale stems into a dip

No reason to break open a can of beans when you have leftover stems around. Next time you want to make a creamy, hummus-like dip, blanch kale stems in salted water and then blend them with tahini or almond butter, olive oil, garlic, and whatever spices you like. Or blend them with yogurt or sour cream, plus mayo, avocado, and herbs for a green goddess take.

7. Mix kale stems with something creamy

Creamed spinach, creamed onions, creamed kale, it's all delicious. Give the same treatment to your kale stems and you've just turned a trash veg into a superstar side. Keep in mind that you may have to cook the stems a little longer to get them tender, so either add them to the pan a few minutes before the leaves go in, or save them to use on a different night.

8. Poach kale stems in soup

Making vegetable soup? Chop up those kale stems and add them into the mix. Whether you are keeping it chunky, minestrone-style, or making a creamy purée, this vegetable will add a nice, earthy flavor.

9. Slow-cook kale stems in a braise

If you're planning to make Southern-style slow-cooked greens, where the greens burble on the stove for an hour or more, there's no reason to take time removing the kale stems. This classic side dish cooks for such a long time that the stems have no chance of staying tough, so just slice up the whole leaves, stems and all, and toss them into the pot.

10. Turn kale stems into a pickle

How do you make a tough vegetable more tender? Soak it in tangy brine, turning it into a tart pickle. Pour the brine over kale stems while it's still hot, letting the vegetable cook slightly, which will help break down its firm texture. Use pickled kale stems chopped in salads, as a garnish for tacos, or spread onto sandwiches.

11. Batter kale stems and fry them

Is there a vegetable that isn't good fried? Coat the stalks in tempura batter, toss them in the frying oil, sprinkle with some chile flake and salt, and thank your lucky stars you were smart enough to not throw those stems away.