Kale Stir Fry with Coconut (Kale Thoran)

Simply sauté earthy kale and sweet white onions with aromatics, then stir in nutty shredded coconut and allow to wilt in a lightly spiced, subtly sweet sauce. Ready in 20 minutes flat, this flavour-packed skillet meal makes an easy, healthy weeknight dinner the whole family will love.

As an adventurous home chef, I’m always looking for new ways to incorporate nutrient-dense superfoods like kale into easy, flavourful recipes. If you’re looking to add a tropical twist to your leafy greens, then this coconut kale stir fry needs to make its way into your weekly rotation!

Kale is well-known for being one of the most nutritious vegetables around. Bursting with vitamins A, C, and K, anti-inflammatory compounds, and fiber, kale makes for the ultimate healthy base for stir fries, salads, smoothies, and more. Paired with the healthy fats and signature flavour of coconut, this simple skillet meal takes your tastebuds on a getaway to a tropical island without ever leaving your kitchen.

The best part? From start to finish, you can have this vibrant, high-antioxidant skillet meal on the table in just 20 minutes! Here’s the full scoop on how to make this delicious coconut kale stir fry at home.

Health Benefits of Kale

Here is a comprehensive list of the top health benefits of kale:

1. Packed With Antioxidants – Kale contains high amounts of powerful antioxidants like quercetin and kaempferol that fight free radicals and oxidative damage in the body. This protects cells from damage and reduces inflammation.
2. Excellent Source of Vitamin C – One cup of raw kale provides more vitamin C than an orange. Vitamin C boosts immunity, fights disease, aids iron absorption, and helps produce collagen for healthy skin and tissues.
3. High in Vitamin K – Just one cup of kale provides far more than the recommended daily amount of vitamin K, which is essential for proper blood clotting and bone health. It may also boost heart health.
4. Rich in Vitamin A – Kale is high in antioxidant carotenoids like beta carotene which the body converts into vitamin A. This vision and eye health boosting vitamin also supports immune function.
5. Great Source of Vitamin B6 – Kale provides vitamin B6 needed for over 100 enzyme reactions in the body including metabolism and brain development. It may protect heart health.
6. Contains Compounds That Lower Cholesterol – The fiber, vitamins, antioxidants and bile acid-binding compounds like glucoraphanin in kale can all contribute to lowering cholesterol levels.
7. Anti-Inflammatory Effects – The antioxidants in kale battle inflammation at the cellular level, which is behind most diseases. Its omega-3 alpha-linolenic acid also fights inflammation.
8. May Lower Cancer Risk – Kale’s sulfur compounds, antioxidants, and anti-inflammatory omega fatty acids are anecdotally shown to fight cancer growth and block tumor development. However, more research is required to ratify the claims regarding anti-cancer properties of kale.

So in summary – antioxidants, vitamins A, B, C, and K, fiber, bile acid binding agents, omega fatty acids and sulfur compounds give kale anti-inflammatory, cholesterol lowering abilities.

Ingredients You’ll Need

• Kale: Slightly bitter, earthy kale leaves add nutrient density while wilting into tender green goodness. Remove tough stems from kale leaves and tear leaves into bite-sized pieces. Finely chop them.
• Onions: mildly pungent, aromatic onions provide a savoury, subtle heat. Peel onion and dice finely
• Shredded Coconut: Toasty, nutty coconut flakes lend hints of the tropics
• Mustard: Pungent, tangy mustard seeds add zing
• Urad Dal: Earthy, nutty black lentils contribute heartiness
• Cumin: Warm, bright cumin spice blends the flavours
• Dry Red Chilies: Mildly fiery, fruity red chilies. Break dried chilies into pieces. Remove seeds for less heat
• Coconut Oil: Subtly sweet coconut oil allows ingredients to shine. Melt coconut oil for cooking

• 4 tablespoons coconut oil
• 4 medium-sized white onions 🧅, diced ~ 400 gm
• 500 gm or 2 bunch Kale 🥬, tough stems removed and leaves torn into bite-size pieces
• 100 gm coconut 🥥
• 6 -7 kashmiri dry red chillies 🌶️
• ½ tbsp Mustard
• 1 tbsp split urad dal
• ½ tsp cumin seeds
• ½ cup water
• Salt for taste

Step-By-Step Cooking Instructions

1. Grind 100 grams of coconut chunks and ½ teaspoon of cumin seeds in a mixie jar without using any water. Set aside.
   
   
2. Heat 4 tbsp coconut oil in a large skillet or wok over medium-high heat. Add the ½ tbsp mustard seeds, 1 tbsp Urad dal, 6 – 7 kashmiri dry red chillies, 400 gm finely chopped onions and cook for 2-3 minutes until fragrant.
   
   
   
3. Once the Onions turn soft and transparent, add Salt and cook for another minute mixing it well. Add the kale and ½ cup water and close the lid. Cook for 10 minutes, stirring occasionally, until kale is wilted.
   
4. Open the lid and mix thoroughly. Adjust the flame to medium-high. You will notice some water in the pan while mixing. The idea is to cook until half of the water has been reduced.
   
5. Now. adjust the flame to low and added the shredded coconut and cumin mixture. Mix well and cook for 3 – 5 mins until all the water is gone.
6. Serve hot with rice, quinoa, noodles, roasted potatoes, etc.

Storage Options

Here are some good storage options for the leftover coconut kale stir fry.

Refrigerator: Store the coconut kale stir fry in an airtight glass or plastic container for up to 3 days.

Reheating Instructions: Stovetop – Heat a skillet over medium heat. Add 2-3 tablespoons of water or broth and stir fry ingredients. Cook, stirring frequently until heated through, about 5 minutes.

Microwave – Transfer stir fry to microwave safe dish, cover and heat in 30 second intervals, stirring between each, until hot throughout. Stir well before serving.

Serving Suggestions

The flavours of the coconut kale stir fry develop beautifully over time. Transform leftovers into healthy rice bowls topped with fried eggs, mix into pasta dishes or Buddha bowls, or serve over greens for a quick salad!

Pro Tips

Here are some pro tips for making the ultimate kale stir fry:

1. Choose lacinato or dinosaur kale – It has a less bitter flavour and sturdier texture than curly kale so holds up beautifully in a stir fry.
2. Remove tough stems – Strip leaves from thick stems before chopping as the stems take much longer to cook.
3. Cut or tear into bite-sized pieces – Smaller pieces cook faster and mix nicely with other stir fry ingredients.
4. Don’t overcrowd the wok/pan – Cook kale in batches if needed so it cooks properly and browns rather than steams.
5. Coat pan and kale in oil – Having oil coat every piece allows the greens to caramelize and develop sweetness.
6. Cook over high heat – The intense heat helps soften kale’s texture quickly while concentrating flavours
7. Add salt early on – Sprinkling some salt early draws out moisture for better browning and seasoning distribution.
8. Toss and stir frequently – Frequent stirring allows all pieces contact with the pan to cook evenly.
9. Add lemon/acid – Finish with a spritz of lemon to balance flavour and prevent oxidization of the greens.

Frequently Asked Questions

🔶 What type of kale is best for stir fries?

Lacinato kale is popular, but curly or Tuscan kale work too

🔶 Do I need to blanch the kale first?

Not always necessary, but some prefer it for a milder flavour and softer texture

🔶 What are some good protein options for a kale stir fry?

Tofu, chicken, beef, shrimp, tempeh, lentils, etc

🔶 What other vegetables can I add?

Bell peppers, red onions, mushrooms, carrots, broccoli, etc.

🔶 How can I make my kale stir fry crispy?

High heat, minimal oil, and avoid overcrowding the pan

🔶 What can I serve with a kale stir fry?

Rice, quinoa, noodles, roasted potatoes, etc.

🔶 Do I need to remove the stems from the kale?

Yes, even after stir-frying, the stems can still be tough, so it’s best to remove them. In case you want to use them, mince them up and cook them for a lengthier period of time as opposed to using simply the ribs and leaves.

🔶 Can I use pre-chopped kale?

Yes, but fresh kale delivers the best flavour and texture

Kale Stir Fry – Recipe Card