Introduction
Looking for a new family favourite that’s healthy and simple to prepare? Look no further! This ground beef kale dish is bursting with flavor, healthy and ingredients you can grab from any grocery store. No matter who you’re feeding — kids, teenagers or adults — this is a winner. Here’s everything you need to know about how to make ground beef kale at home.
Table of Contents
Why Ground Beef and Kale Make the Perfect Pair
Ground beef is an easy solution to quick dinners, but it can get boring on the flavor front. It helps to develop strong muscles and to keep you fuller longer. Kale, on the other hand, is a leafy green that’s packed with vitamins such as A, C and K in addition to fibre and antioxidants. Add these two things together and you have a meal that’s sustainable, and that’s good for you, too.
- Ground beef: High in protein and iron, supports muscle growth and energy.
- Kale: Rich in vitamins, boosts your immune system, and helps with digestion.
This combo is not only healthy but also budget-friendly. You can make a big batch for the whole family or save leftovers for lunch the next day.
Ingredients You’ll Need
Here’s what you need to make this ground beef kale recipe:
- 1 pound ground beef (85-90% lean is best)
- 1 bunch fresh kale (about 4 cups chopped)
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced (optional)
- 1 can diced tomatoes (14 ounces)
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon Italian seasoning (or your favourite blend)
- 2 tablespoons olive oil
Tips for Choosing Ingredients:
- Select lean ground beef to keep the dish lighter in calories.
- Fresh kale should have dark green leaves with no yellow spots.
- Frozen kale works if fresh isn’t available—thaw and drain before using.
Step-by-Step Instructions Of Ground Beef Kale Recipe
Let’s get cooking! Follow these easy steps for a perfect ground beef kale recipe every time.
1. Prepare the Kale
Wash the kale leaves under cold water. Remove the thick stems and chop the leaves into bite-sized pieces.
2. Brown the Ground Beef
Heat olive oil in a large skillet over medium heat. Add the ground beef and cook until it’s browned, breaking it up with a spoon as it cooks. Drain any extra fat if needed.
3. Add Onion and Garlic
Stir in the chopped onion and minced garlic. Cook for about 2-3 minutes until the onion turns soft and fragrant.
4. Mix in Bell Pepper and Tomatoes
Add the diced bell pepper (if using) and the can of diced tomatoes with their juice. Stir everything together and cook for another 3-4 minutes.
5. Season the Mixture
Sprinkle in the salt, black pepper, and Italian seasoning. Mix well to combine all the flavours.
6. Add the Kale
Add the chopped kale to the skillet. Stir and cook for 5-7 minutes, until the kale is wilted and tender. If you want the kale extra soft, cover the skillet and cook for a few more minutes.
7. Taste and Serve
Taste the dish and add more salt or pepper if needed. Serve hot and enjoy!
Quick Tips:
- For extra flavour, add a splash of soy sauce or a squeeze of lemon juice at the end.
- If you like it spicy, toss in a pinch of red pepper flakes.
Variations and Substitutions Of Ground Beef Kale Recipe
One of the best things about this ground beef and kale recipe is its flexibility! Here are some ways to make it your own:
- Gluten-Free: The recipe is naturally gluten-free.
- Dairy-Free: No dairy is required, but you can sprinkle cheese on top if desired.
- Vegetarian: Swap ground beef for plant-based ground meat or crumbled tofu.
- Other Meats: Try ground turkey, chicken, or pork for a different flavour.
- Extra Veggies: Add carrots, zucchini, or mushrooms for more colour and nutrition.
- Spicy: Add chopped jalapeño or your favourite hot sauce.
Serving Suggestions
How do you serve your ground beef kale recipe? Here are some tasty ideas:
- Over steamed rice or quinoa for a hearty meal
- With whole wheat pasta or noodles
- Stuffed in a wrap or pita bread for a quick lunch
- Topped with shredded cheese or a dollop of Greek yoghurt
- Alongside roasted potatoes or a fresh green salad
This dish is also excellent for meal prep. Make a big batch and enjoy it all week!
Storage and Meal Prep Tips Of Ground Beef Kale Recipe
- Storing Leftovers: Place leftovers in an airtight container and keep them in the fridge for up to 3 days.
- Freezing: Let the dish cool, then freeze in single portions for up to 2 months. Thaw in the fridge before reheating.
- Reheating: Warm in the microwave or on the stove until hot.
- Meal Prep: Make a double batch and pack it into lunch containers for easy grab-and-go meals.
Frequently Asked Questions (FAQs)
Can I use frozen kale?
Yes! Thaw and drain the kale before adding it to the skillet.
What type of ground beef is best?
Lean ground beef (85-90% lean) is a healthy choice and still tastes great.
How do I make it less spicy or more flavorful?
Skip any spicy ingredients for a milder taste. Add more herbs, garlic, or a splash of soy sauce for an extra burst of flavour.
Can I add beans?
Absolutely! Black beans or kidney beans work well and add more protein.
Is this recipe suitable for kids?
Yes! It’s mild, nutritious, and easy to eat. Chop the kale small for picky eaters.
Health Benefits Recap
This ground beef kale recipe is a powerhouse of nutrition. Here’s why:
- Protein: Ground beef helps build muscles and keeps you full.
- Vitamins: Kale is rich in vitamins A, C, and K, which support strong bones and a healthy immune system.
- Fiber: Both kale and veggies help with digestion and keep you feeling satisfied.
- Low in Carbs: Ideal for individuals monitoring their carbohydrate intake.
Eating meals like this helps you stay strong, energized, and ready for anything!
Conclusion
If you’re looking for a healthy, easy dinner that everyone will love, try this ground beef kale recipe tonight! It’s simple, quick, and packed with the good stuff your body needs. Plus, you can change it up with your favourite veggies or spices. Give it a try, and don’t forget to share your twist in the comments. Happy cooking!
