Feta Cheese, Kale & Red Onions

"Here is a healthy dish just bursting with iron and it is low fat & low calorie"
photo by Summerwine photo by Summerwine
photo by Summerwine
photo by Summerwine photo by Summerwine
Ready In:




  • Bring a large pot of water to a boil.
  • Put in the kale and cook 2 minutes (it should be bright green), drain immediately, put under cold water.
  • Coarsely chop the Kale.
  • In the same pan heat the oil and cook the garlic and onions for about 4 minutes until the onions are clear and the garlic is golden.
  • Add a tbsp of water as you are cooking them and it will steam the onions and keep them soft.
  • Add kale, salt, pepper half of the feta cheese and the broth.
  • Stir and heat through.
  • Crumble the remaining feta cheese over the veggies just before serving.

Questions & Replies

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  1. This was amazing. I bought some kale produced locally and decided to make this. I did blanch the kale and found it easy to do. I just used my metal colander and put the colander in the kale in the hot water and then pulled out the colander and cooled it. Feta cheese was a nice foil for this vegetable but really all of the flavors together were wonderful. A definite do over for this healthy veggie.
  2. Boiling kale seems like a waste of nutritients. I sautée the garlic, then add kale and sautée for another 3 minutes, add chili paste, stir nicely for a minute. And then I add cubed feta. Another stir so it heats up. And this is the yummiest lunch!
  3. Great, versatile recipe. The only reason I didn't give it FIVE stars is because it calls for broth, which seems silly when you have perfectly good cooking water from the kale. As to versatility, it's one where you really don't have to measure anything: I used a small bit of a red onion that I had left over, more garlic, no prepared broth, and about double the feta, just to clear another item out of my refrigerator. It was delicious, and looks appealing. I would make this recipe for a potluck anytime.
  4. I'm giving it 4 stars rather then 3 because I think I made some adjustments I shouldn't have. I had made a kale recipe previously and scorched it because it didn't have enough liquid, so I added more (too much). I also added some red beans like another reviewer suggested for the protein. Next time I will just make hopping john on the side. Love the nutrition and flavor of kale, This is a keeper, thanks.
  5. I, like a few other reviewers, skipped the initial boil and blanch, because we like crunchy veggies. I otherwise made it as is, except to add a little less broth, and I added in some red beans for protein, served it over rice for a complete, healthy vegetarian meal. Thanks for suggesting!


On January 10 2010 I will celebrate 9 years of Life with Zaar. I can't imagine being without it! It has become part of my daily routine. I feel very privileged to be one of the hosts on the Photo Forum. Taking photos of my culinary efforts is a full time hobby and I love it. My friends all know what to expect when they come to dinner "Are you finished taking pictures?" or "Did you get a photo of so & so?" I never let them wait too long and the food is NEVER cold! I now have over 6000 photos on Zaar - some fairly good and some definitely not so good. I am happy to say that practice does help. My roots are in Vancouver BC Canada - a very beautiful city that holds many wonderful memories for me. In 1990, I decided that for my retirement years I may want to settle in a smaller community and found a slice of heaven in the North Okanagan B.C. I love living here but every once in a while I miss the bright city lights, the Broadway shows and some of the small wonderful ethnic restaurants that Vancouver abounds in. That is easily resolved. I just take a trip to the coast, visit with friends for a weekend see a show and feast on Dim Sum or other specialty foods. I am getting a bit long in the tooth but was a very adventurous person. I have river rafted Hell's Gate on the Fraser river, been up in a glider over Hawaii (no not a Hang Glider!), gone hot air ballooning in the Napa Valley & the Fraser Valley, driven dune buggies on the dunes in Oregon, Para sailing in Mexico and tried many other adventurous, challenging, fun things. I have yet to try bungee jumping or sky diving. I may do them yet. I love to travel and experience other cultures. Mexco has been a favorite haunt. I have visited that lovely country many many times. Australia is another favorite as is England! In the past 16 months I have taken off 61 pounds and feel wonderful. I am off all medications and all systems are GO! In years I may be 79 but in spirit I am still in my forties. We are only as old as we allow ourselves to feel. Always think positive. Do something a bit challenging every day & always do something silly every day. Be a kid again! Laugh every day - it is internal jogging. Here are a few of my photos <embed type="application/x-shockwave-flash" wmode="transparent" allowNetworking="all" allowFullscreen="true" src="http://w615.photobucket.com/pbwidget.swf?pbwurl=http://w615.photobucket.com/albums/tt233/Bergylicious/ABM slideshow/d95d7a18.pbw" height="360" width="480">
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