Sautéed Kale with Garlic
A simple, vibrant side dish that brings earthy kale to life with fragrant garlic and a hint of chili heat. Ready in minutes, it's the perfect healthy addition to any weeknight meal.
For 4 servings
Prepare the kale and garlic.
- Wash the kale thoroughly and pat dry.
- Remove the tough center stems from the kale leaves.
- Roughly chop the leaves into bite-sized pieces.
- Thinly slice the garlic cloves.
Sauté the aromatics.
Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the sliced garlic and red pepper flakes, and cook for about 1 minute until fragrant. Be careful not to let the garlic burn.
TIPCooking the garlic gently infuses the oil with flavor without becoming bitter.Wilt the kale.
- Add the chopped kale to the skillet. It might seem like a lot, but it will cook down.
- Toss the kale with tongs to coat it in the garlic-infused oil.
- Pour in the water, then cover the skillet with a lid.
- Let the kale steam for 3-5 minutes, until it has wilted significantly.
Finish cooking the kale.
Remove the lid and continue to cook, stirring occasionally, for another 2-3 minutes until the kale is tender and any excess water has evaporated.
Season and serve.
Remove the skillet from the heat. Squeeze the fresh lemon juice over the kale, season with a pinch of salt and black pepper, and toss to combine. Serve warm.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For best results, remove the tough, woody stems from the kale leaves before chopping.
- 2Don't overcrowd the pan. If your pan is small, cook the kale in two batches.
- 3A final squeeze of lemon juice brightens up the flavor of the greens and balances their earthiness.
- 4Be careful not to overcook the kale, as it can become mushy. Cook just until tender-crisp.
- 5Store leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Kid friendly
Finely chop the kale and add a teaspoon of maple syrup at the end to balance any bitterness.
high proteinHigh protein
Stir in a half cup of cooked chickpeas or white beans during the last few minutes of cooking for a protein boost.
healthyHealthy
For a lower-fat version, reduce the olive oil to 1 tablespoon and add an extra splash of water to help steam the kale.
Why this is on our healthy list.
Rich in Vitamins
Kale is an excellent source of Vitamin K, which is crucial for blood clotting and bone health, as well as Vitamin A and Vitamin C, which support vision and immune function.
Antioxidant Power
Loaded with antioxidants like beta-carotene and flavonoids, kale helps protect your cells from damage caused by free radicals.
Good Source of Fiber
The fiber in kale supports digestive health, helps maintain stable blood sugar levels, and contributes to a feeling of fullness.
Frequently asked questions
Yes, sautéed kale is very healthy. Kale is a nutrient-dense superfood packed with vitamins A, K, and C, as well as antioxidants and fiber. Sautéing is a quick cooking method that helps retain many of these nutrients.