Sautéed Kale
A simple, vibrant side dish of tender kale sautéed with garlic and a hint of chili, finished with a bright squeeze of lemon. Ready in under 10 minutes and packed with nutrients.
For 2 servings
- ~5 min
Prepare the kale
1.Wash the kale leaves thoroughly under cold running water.2.Fold each leaf in half and slice away the tough, woody stem.3.Stack the leaves and roughly chop them into bite-sized pieces. - ~1 min
Sauté the aromatics
1.Heat the olive oil in a large skillet or pan over medium heat.2.Add the sliced garlic and red pepper flakes (if using).3.Cook for about 30-60 seconds, stirring constantly, until the garlic is fragrant. Be careful not to let it burn. - ~4 min
Wilt the kale
1.Add the chopped kale to the skillet. It might seem like a lot, but it will cook down.2.Toss the kale with tongs to coat it in the garlic-infused oil.3.Sauté for 3-5 minutes, stirring occasionally, until the kale is wilted to your liking but still has a vibrant green color. - ~1 min
Finish and serve
1.Remove the skillet from the heat.2.Sprinkle with salt and freshly ground black pepper.3.Squeeze the fresh lemon juice over the kale and toss one last time.4.Serve immediately as a delicious side dish.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcrowd the pan. If your pan is small, cook the kale in two batches.
- 2For extra flavor, add a splash of vegetable broth or water while sautéing to help steam the kale.
- 3Make sure the kale is completely dry after washing to prevent the oil from splattering.
- 4Store leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
High protein
Add a handful of toasted pine nuts, slivered almonds, or a quarter cup of cooked chickpeas at the end for a protein boost.
kid friendlyKid friendly
Omit the red pepper flakes and add a teaspoon of maple syrup along with the lemon juice to balance the kale's natural bitterness.
healthyHealthy
To reduce fat, use only half the olive oil and add 2 tablespoons of water or vegetable broth to help steam the kale.
Why this is on our healthy list.
Rich in Vitamin K
Kale is one of the best sources of Vitamin K, an essential nutrient for blood clotting and bone health.
Loaded with Antioxidants
Contains powerful antioxidants like beta-carotene and vitamin C, which help protect your cells from damage.
Excellent Source of Vitamin C
A single serving provides a significant amount of Vitamin C, which is crucial for a healthy immune system and skin health.
Frequently asked questions
Yes, sautéed kale is incredibly healthy. It's a nutrient-dense side dish, rich in vitamins K, A, and C, as well as antioxidants and fiber. Sautéing with olive oil adds healthy monounsaturated fats.
