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Main Dishes

Kale and Caramelized Onion Pizza

This pizza is a family favourite in our house. I adapted the recipe from the River Cottage Veg Every Day Cookbook. It is loaded with kale and onion and garlic, all nutritional powerhouses. Kale is especially healthy as it is loaded with the carotinoids, lutein and zeaxanthin, which are antioxidants that are important in preventing eye diseases like macular degeneration and cataracts.(1)  When cooked at a high temperature, the kale comes out tasting almost sweet. This combined with the caramelized onions make this pizza irresistible!


Ingredients: Makes 1 large pizza

  • 1 ready made wholemeal pizza base

  • 1 large bunch Tuscan kale (cavolo nero), centre stem removed, torn into small strips

  • 2 medium onions halved and thinly sliced

  • 2 large garlic cloves minced

  • 1 cup shredded vintage cheddar cheese (or extra sharp cheddar)

  • 1/4 cup extra virgin olive oil.


Preheat oven to  250C degrees (480F) on ‘pizza setting’ if your oven has one, or else bake setting.

Heat olive oil in a large frying pan over medium heat. Add onions, stir, and reduce heat to low. Cook gently for around 20 minutes stirring occasionally until onion is golden. Add minced garlic, stir and cook for 3 more minutes. Add strips of kale and stir. Put a lid on frying pan and cook for about 8 minutes, stirring every couple of minutes, until kale is wilted.

Spread kale and onion mixture on pizza base. Top with cheddar cheese. Bake in oven directly on centre rack for 8-10 minutes until cheese is golden and kale is crispy.


1. Nutrients. July 2013 – Diminishing Risk of Age-Related Macular Degeneration with Nutrition: A Current View

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