How to Cook Kale: Sauté, Steam, Roast & Juice It

A Market Everyday Favourite  

Walk through the produce sheds at Queen Victoria Market any morning and you’ll notice the steady presence of kale – bunches of deep green leaves piled high beside crates of citrus and root vegetables from local farms.  

It’s a constant through the seasons: simple, adaptable and part of the rhythm that links Melbourne kitchens with local growers. Whether you toss it through a warm salad, roast it until crisp, or blend it into a morning smoothie, kale brings both flavour and a sense of the Market community to your table.  

Rich in vitamins A, C and K, and full of fibre and antioxidants, kale is grown across Victoria, including on regenerative farms that supply the Market’s organic traders. Buying it here keeps you connected to local growers and the shifting seasons.  

 

Getting to Know Your Kale  

You’ll find a few different types of kale at the Market:  

• Curly kale – bright green with a peppery bite.  
• Tuscan or Cavolo Nero – dark and earthy with a hint of sweetness.  
• Red Russian kale – purple stems and softer leaves, lovely for quick sautés or raw in salads.  

Rinse the leaves well, remove thicker stems and tear or chop into even pieces. This helps everything cook evenly while keeping good texture.  

 

Sautéed Kale: Quick and Flavourful  

Sautéing brings out kale’s rich, savoury side in only a few minutes.  

1. Prep the kale: Wash, dry and chop.  
2. Warm the pan: Add a drizzle of olive oil over medium heat.  
3. Add aromatics: Garlic, onion or a pinch of chilli – whatever’s on hand from your favourite stall.  
4. Add the kale: Stir in a handful at a time until just wilted.  
5. Finish: Season with salt, pepper and a squeeze of lemon or splash of vinegar.  

Try it with grains such as buckwheat or freekeh, or serve alongside roasted vegetables or a poached egg for a quick weeknight meal.  

 

Steamed Kale: Gentle and Bright  

Steaming keeps kale tender and lets the colour shine.  

1. Set up your steamer over simmering water.  
2. Steam the leaves for five to ten minutes until tender and vibrant.  
3. Finish with a drizzle of olive oil, a little sea salt and a touch of lemon juice.  

Toss through grain salads, pair with roasted beetroot and carrots, or add toasted seeds for crunch.  

 

Roasted Kale: Crisp and Smoky  

Roasted kale chips are an easy way to use any extra leaves. They come out crisp, a little smoky and full of flavour.  

1. Preheat the oven to 200°C fan forced.  
2. Prepare: Tear into pieces and ensure leaves are completely dry.  
3. Season: Lightly coat with olive oil, sea salt and, if you like, smoked paprika or nutritional yeast.  
4. Roast for 5 – 10 minutes, turning once, until the edges are crisp.  

Crumble them over soup, stir through noodles from nearby Market food stalls, or snack on them while you cook.  

 

Fresh Kale Juice: A Green Start  

Kale adds a clean, fresh depth to fruit-based juices and smoothies.  

1. Combine kale, apple, cucumber, lemon and ginger.  
2. Juice or blend, then strain if you prefer a smoother texture.  
3. Serve chilled for a fresh Market‑morning boost.  

 

Keeping Kale Fresh at Home  

To keep your bunches lasting all week, rinse and dry kale leaves, wrap them in a damp tea towel and store in a reusable container in the fridge. You can also blanch and freeze them to add directly into soups, curries or smoothies later on.  

 

Balancing Flavour  

Kale’s gentle bitterness works beautifully with other seasonal Market ingredients:  

• Brighten with local citrus or apple cider vinegar.  
• Add crunch with toasted seeds or nuts.  
• Crumble over feta or parmesan for depth.  
• Bring in sweetness with pear or pomegranate.  

When you visit the Market’s organic and seasonal produce section, chat with traders about what’s freshest. Winter kale tends to be sweeter, while spring leaves are tender and perfect raw. Sharing this kind of knowledge keeps Melbourne’s food culture alive.  

 

Cooking Kale, Melbourne Style  

Cooking kale is about more than the ingredient itself; it’s about the people who grow, sell and enjoy it.  

Next time you’re at the Market with your reusable bag, pick up a bunch, ask your favourite trader how they cook it, and bring that Market spirit home. These small, thoughtful choices are what keep our shared food traditions thriving.

Or skip the trip and get your kale delivered fresh through QVM Online – Market-quality produce, brought straight to your door.