Name: Kale Tomato Pasta: A Delicious & Healthy Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 6 servings
Ingredients: 1 pound pasta (penne, rotini, or your favorite shape); 1 tablespoon olive oil; 1 medium yellow onion, chopped; 2 cloves garlic, minced; 1 (28 ounce) can crushed tomatoes; 1 (15 ounce) can diced tomatoes, undrained; 1 teaspoon dried oregano; 1/2 teaspoon dried basil; 1/4 teaspoon red pepper flakes (optional); Salt and freshly ground black pepper to taste; 1 bunch kale, stemmed and chopped (about 6 cups); 1/2 cup vegetable broth (or chicken broth); 1/4 cup grated Parmesan cheese, plus more for serving; Fresh basil leaves, for garnish (optional)

Kale tomato pasta: Prepare to embark on a culinary adventure that will tantalize your taste buds and leave you craving more! Imagine a dish bursting with vibrant colors, rich flavors, and wholesome goodness a symphony of textures that dance on your palate. This isn’t just another pasta recipe; it’s a celebration of simple ingredients transformed into an extraordinary meal.

While pasta itself boasts a rich history rooted in Italian tradition, the addition of kale and tomatoes elevates it to a modern masterpiece. Tomatoes, brought to Europe from the Americas, have become a cornerstone of Mediterranean cuisine, lending their sweetness and acidity to countless dishes. Kale, a nutritional powerhouse, adds a delightful earthy note and a satisfying chewiness that perfectly complements the smooth pasta and tangy tomato sauce.

People adore kale tomato pasta for its incredible versatility and health benefits. It’s a quick and easy weeknight meal that doesn’t compromise on flavor. The combination of sweet tomatoes, slightly bitter kale, and perfectly cooked pasta creates a harmonious balance that appeals to even the pickiest eaters. Plus, it’s packed with vitamins, minerals, and antioxidants, making it a guilt-free indulgence you can enjoy any time. So, let’s dive into this delectable recipe and discover the magic of kale tomato pasta!

Ingredients:

1 pound pasta (penne, rotini, or your favorite shape)
1 tablespoon olive oil
1 medium yellow onion, chopped
2 cloves garlic, minced
1 (28 ounce) can crushed tomatoes
1 (15 ounce) can diced tomatoes, undrained
1 teaspoon dried oregano
1/2 teaspoon dried basil
1/4 teaspoon red pepper flakes (optional)
Salt and freshly ground black pepper to taste
1 bunch kale, stemmed and chopped (about 6 cups)
1/2 cup vegetable broth (or chicken broth)
1/4 cup grated Parmesan cheese, plus more for serving
Fresh basil leaves, for garnish (optional)

Preparing the Sauce:

First, let’s get our sauce base going. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion and cook until softened, about 5-7 minutes. You want it to be translucent and starting to turn golden.
Next, add the minced garlic and cook for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter. Stir constantly to prevent burning.
Now, pour in the crushed tomatoes and diced tomatoes (with their juice). Stir in the dried oregano, dried basil, and red pepper flakes (if using). Season with salt and freshly ground black pepper to taste. Remember, you can always add more seasoning later, so start with a little less and adjust as needed.
Bring the sauce to a simmer, then reduce the heat to low, cover, and let it simmer for at least 15 minutes, or up to 30 minutes, stirring occasionally. The longer it simmers, the more the flavors will meld together. This is a great time to get the pasta water boiling!

Cooking the Pasta and Kale:

While the sauce is simmering, bring a large pot of salted water to a rolling boil. Add the pasta and cook according to the package directions until al dente. Al dente means “to the tooth” in Italian, so you want the pasta to be firm but cooked through.
About 5 minutes before the pasta is done, add the chopped kale to the simmering tomato sauce. Stir it in well so that it’s submerged in the sauce.
Pour in the vegetable broth (or chicken broth). This will help the kale wilt down and become tender. Cover the pot again and let the kale cook for the remaining 5 minutes, or until it’s tender but still slightly firm. You don’t want it to become mushy.
Once the pasta is cooked al dente, drain it well, reserving about 1 cup of the pasta water. This starchy water is liquid gold! We’ll use it to help the sauce cling to the pasta.

Combining and Serving:

Add the drained pasta to the pot with the tomato sauce and kale. Toss everything together well to coat the pasta evenly with the sauce.
If the sauce seems too thick, add a little of the reserved pasta water, a tablespoon at a time, until it reaches your desired consistency. The pasta water will also help to create a creamy emulsion.
Stir in the grated Parmesan cheese. This will add a lovely salty and cheesy flavor to the dish.
Taste and adjust the seasoning as needed. Add more salt, pepper, or red pepper flakes to your liking.
Serve immediately, garnished with fresh basil leaves (if using) and extra grated Parmesan cheese. A drizzle of olive oil is also a nice touch.

Tips and Variations:

Spice it up: For a spicier dish, add more red pepper flakes or a pinch of cayenne pepper to the sauce.
Add protein: You can add cooked Italian sausage, ground beef, or chicken to the sauce for a heartier meal. Brown the meat before adding the onions and garlic.
Vegetarian protein: Add a can of drained and rinsed chickpeas or white beans to the sauce for a vegetarian protein boost.
Other vegetables: Feel free to add other vegetables to the sauce, such as bell peppers, zucchini, or mushrooms. Sauté them along with the onions and garlic.
Cheese variations: Instead of Parmesan cheese, you can use Pecorino Romano, Asiago, or even a sprinkle of ricotta cheese on top.
Creamy sauce: For a creamier sauce, stir in a dollop of heavy cream or mascarpone cheese at the end.
Lemon zest: A little lemon zest added to the sauce brightens up the flavors and adds a touch of acidity.
Make it ahead: The sauce can be made ahead of time and stored in the refrigerator for up to 3 days. Just reheat it before adding the pasta and kale.
Freezing: This dish can also be frozen for up to 2 months. Let it cool completely before transferring it to a freezer-safe container. Thaw overnight in the refrigerator before reheating.
Kale type: I prefer using curly kale for this recipe, but you can also use Tuscan kale (also known as lacinato kale or dinosaur kale). Just make sure to remove the tough stems and chop it into bite-sized pieces.
Tomato paste: For a richer, more concentrated tomato flavor, add a tablespoon or two of tomato paste to the sauce along with the crushed and diced tomatoes. Cook the tomato paste for a minute or two before adding the other tomatoes to caramelize it slightly.
Wine: For a more complex flavor, add 1/2 cup of dry red or white wine to the sauce after cooking the onions and garlic. Let the wine simmer for a few minutes to reduce slightly before adding the tomatoes.
Fresh herbs: While dried oregano and basil work well in this recipe, fresh herbs will add even more flavor. Add a handful of chopped fresh oregano and basil to the sauce at the end of cooking.

Nutritional Information (approximate):

(Note: Nutritional information is an estimate and may vary depending on the specific ingredients used.)

Calories: Approximately 400-500 per serving
Protein: 15-20 grams
Fat: 10-15 grams
Carbohydrates: 60-70 grams
Fiber: 5-7 grams

Serving Suggestions:

This kale and tomato pasta is delicious on its own, but it also pairs well with a variety of side dishes. Here are a few suggestions:

Garlic bread: A classic pairing!
Side salad: A simple green salad with a vinaigrette dressing.
Roasted vegetables: Roasted broccoli, Brussels sprouts, or asparagus.
Grilled chicken or fish: For a more substantial meal.

Why This Recipe Works:

This recipe is a winner because it’s:

Easy to make: It requires minimal ingredients and simple steps.
Healthy: It’s packed with vegetables and fiber.
Flavorful: The combination of tomatoes, garlic, herbs, and Parmesan cheese creates a delicious and satisfying sauce.
Versatile: You can easily customize it to your liking by adding different vegetables, proteins, or cheeses.
Budget-friendly: It’s made with affordable ingredients.

Troubleshooting:

Sauce is too acidic: If the sauce is too acidic, add a pinch of sugar or a small pat of butter to balance the flavors.
Sauce is too thick: Add more pasta water or vegetable broth to thin it out.
Sauce is too thin: Simmer the sauce for a longer period of time to allow it to reduce and thicken. You can also add a slurry of cornstarch and water (1 tablespoon cornstarch mixed with 2 tablespoons cold water) to the sauce while it’s simmering.
Kale is too bitter: Massaging the kale with a little olive oil and lemon juice before adding it to the sauce can help to reduce its bitterness.
Pasta is sticking together: Make sure to use enough water when cooking the pasta and stir it frequently to prevent it from sticking. You can also add a tablespoon of olive oil to the cooking water.

Equipment You’ll Need:

Large pot or Dutch oven
Large pot for cooking pasta
Colander
Cutting board
Knife

Conclusion:

This kale tomato pasta isn’t just another weeknight meal; it’s a vibrant celebration of flavor and healthy eating, all in one delicious bowl! I truly believe this recipe is a must-try for anyone looking to add more greens to their diet without sacrificing taste. The sweetness of the tomatoes perfectly complements the slight bitterness of the kale, creating a balanced and satisfying dish that even the pickiest eaters will enjoy. The simple sauce comes together quickly, making it perfect for busy weeknights, and the entire recipe is incredibly versatile, allowing you to customize it to your liking.

Think of this recipe as a blank canvas for your culinary creativity! Feeling adventurous? Add a pinch of red pepper flakes for a touch of heat. Want to boost the protein? Grilled chicken or shrimp would be fantastic additions. For a vegetarian option, consider adding white beans or chickpeas for extra heartiness. You could even swap out the kale for spinach or Swiss chard, depending on what you have on hand. The possibilities are truly endless!

Serving suggestions are just as flexible. I personally love to serve this kale tomato pasta with a sprinkle of freshly grated Parmesan cheese and a drizzle of high-quality olive oil. A side of crusty bread is perfect for soaking up all that delicious sauce. For a more complete meal, pair it with a simple side salad. And don’t forget the wine! A light-bodied red or a crisp white would be a wonderful complement to the flavors of the dish.

But the best part about this recipe is how easy it is to make your own. Don’t be afraid to experiment with different herbs and spices to find your perfect flavor combination. Maybe you’ll discover that a little bit of oregano or basil takes it to the next level. Or perhaps you’ll find that a squeeze of lemon juice brightens up the flavors even more. The beauty of cooking is that there are no rules, only guidelines.

I’m so confident that you’ll love this kale tomato pasta as much as I do. It’s a healthy, delicious, and incredibly versatile dish that’s perfect for any occasion. Whether you’re looking for a quick and easy weeknight meal or a flavorful dish to impress your friends and family, this recipe is sure to deliver.

So, what are you waiting for? Grab your ingredients, put on your apron, and get cooking! I can’t wait to hear what you think of this recipe. Please, please, please give it a try and let me know how it turns out. Share your photos and comments with me I’m always eager to see your culinary creations and hear about your experiences in the kitchen. Did you make any modifications? What were your favorite additions? What did your family think? Your feedback is invaluable and helps me to continue creating recipes that you’ll love. Happy cooking, and bon appétit! I hope this becomes a staple in your recipe rotation, just like it has in mine.