Kale Spaghetti


  • 1 bunch of kale
  • 6 oz. of whole wheat spaghetti
  • 1/2 cup of water
  • 2 tbsp. of olive oil
  • 1/4 tsp. of salt
  • 1 tsp. of garlic powder
  • 14 oz. of petite diced tomatoes
  • 1/3 cup of chopped almonds
  • 1/4 cup of grated parmesan


  1. Wash and dry 1 bunch of kale. Remove the leaves from the stems; cut the leaves into bite sized pieces to equal about 8 cups. Peel and thinly slice 1 medium red onion.
  2. Begin cooking 6 oz. of whole wheat spaghetti noodles according to the package directions. When pasta is finished, drain it, but reserve about ½ cup of the water.
  3. While the pasta is cooking, heat 2 tbsp. of olive oil in a very large skillet and then add the red onion, ¼ tsp. of salt, a few dashes of black pepper, 1 tsp. of garlic powder (or use 3 minced cloves). Continue cooking the onions, while occasionally stirring until they are tender and a little brown (4-5 minutes). Add the kale and a 14 oz. can of petite diced tomatoes (drained). Toss and cook until the kale is tender.
  4. Add the reserved pasta water and cooked noodles to the mixture. Toss until the ingredients are well mixed. Add ⅓ cup of chopped almonds and ¼ cup of grated parmesan cheese; gently toss to mix.
  5. Serve each plate with ¼th of the pasta mixture, topped with just a little more grated parmesan cheese, alongside a piece of fresh fruit or a serving of canned no-added-sugar fruit.


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