Quick Sautéed Kale with Garlic & Lemon
This quick and easy sautéed kale with garlic and lemon is a vibrant, healthy side dish that comes together in under 15 minutes, perfect for a busy weeknight.
For 3 servings
Wash the kale thoroughly under cold running water. Pat dry with a clean kitchen towel or use a salad spinner. Remove the tough stems by tearing the leaves away from the central rib, then chop the leaves into bite-sized pieces.
Mince the garlic cloves finely. Set aside.
Heat the olive oil in a large skillet or frying pan over medium heat. Ensure the pan is hot before adding ingredients.
Add the minced garlic to the hot oil and sauté for about 30 seconds, stirring constantly, until fragrant. Be careful not to burn the garlic, as it can become bitter.
Add the chopped kale to the pan. It will seem like a lot, but it will wilt down significantly. If your pan is crowded, add the kale in batches, allowing the first batch to wilt slightly before adding more.
Sauté the kale, tossing frequently with tongs, for 3-5 minutes. Cook until the kale is wilted but still bright green and tender-crisp. Avoid overcooking to maintain its vibrant color and nutrients.
Remove the pan from the heat. Stir in the fresh lemon juice, sea salt, and black pepper. Toss everything together to ensure the kale is evenly coated.
Taste and adjust seasoning if necessary, adding more salt, pepper, or lemon juice to your preference. Serve immediately as a warm and healthy side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure your kale is thoroughly dry before adding it to the pan; excess water can steam the kale instead of sautéing it, leading to a less desirable texture.
- 2Don't overcrowd the pan. If you're cooking a very large bunch of kale, cook it in two batches to allow for proper sautéing and even wilting.
- 3For less bitterness, you can gently massage the raw kale leaves with a tiny bit of olive oil and salt for a minute or two before cooking. This helps break down the fibers.
- 4Adjust the amount of garlic and lemon to your personal taste. Some prefer more zest, others more savory depth.
Adapt it for your goals.
Spicy Kick
Add 1/4 teaspoon of red pepper flakes along with the garlic for a subtle heat.
Nutty CrunchNutty Crunch
Stir in 2 tablespoons of toasted pine nuts, slivered almonds, or chopped walnuts at the end for added texture and healthy fats.
Umami BoostUmami Boost
A dash of soy sauce or a teaspoon of nutritional yeast can be added with the lemon juice for an extra savory, cheesy flavor.
Why this is on our healthy list.
Nutrient-Dense
Kale is packed with vitamins K, A, and C, crucial for bone health, vision, and immune function.
Antioxidant Powerhouse
Rich in powerful antioxidants like quercetin and kaempferol, which help protect the body from oxidative damage.
Fiber-Rich
High in dietary fiber, promoting healthy digestion and contributing to a feeling of fullness, aiding in weight management.
Frequently asked questions
Yes, you can use frozen kale. Thaw it completely and squeeze out as much excess water as possible before adding it to the pan to prevent a watery dish. The cooking time might be slightly shorter.
