Try a Yummy Kale Stir-Fry

By Mariely Lopez, A Nutrition Communication Undergraduate at Arizona State University



When you hear “stir fry” what do you think of? Do you think of kale? The answer is probably no, right? Well, when I think of stir-fry I definitely think of kale. When my mom first introduced me to Kale Stir-Fry I thought of shrimp or chicken with broccoli and carrots, not kale with corn and tomatoes.


And, at first I didn’t think that I would like it, but little did I know that this simple recipe is filled with so much flavor, I regularly cook it.




  • 1-tablespoon canola oil
  • ½ cup of canned corn kernels
  • 3 small onions, chopped
  • 4 ounces kale, leaves and stems separated, chopped
  • 2 small tomatoes, chopped
  • 2 cloves garlic, chopped
  • Salt and pepper, to taste




Place the oil in a sauté́ pan on the stove over medium-high heat. Add the onions and cook for 3 to 5 minutes, or until they begin to soften. Turn heat down to medium-low and cook, stirring often, for about 15 to 20 minutes more, or until the onions caramelize. Cut the kernels off the ears of corn.


Add the chopped kale stems to the pan and cook 3 to 5 minutes, or until they begin to soften. Add the corn kernels to the pan, stir, and raise heat to medium-high. Cook for about 3 minutes, or until the corn’s hue begins to darken.


Add the kale leaves, tomatoes and garlic to the pan. Stir and cook for about 2 minutes more, or until the kale leaves have wilted. Season with salt and pepper to taste and enjoy.


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