Sautéed kale is a simple, healthy side dish quickly made and packed with nutrients. With just a handful of ingredients, you can have a delicious and tender dish that goes well with almost any meal. When sautéed, Kale becomes tender but still has a bit of bite to it, making it a great addition to your dinner plate or even a topping for bowls and soups.
History of Sautéed Kale Recipe
Kale has been around for centuries, originally cultivated in Europe and often used in hearty soups and stews. Sautéing kale is a modern and easy way to bring out its natural flavors while keeping its nutrient-rich profile. While sautéed greens have long been a staple in Southern cooking, the popularity of kale has brought this dish into kitchens worldwide.
Why Sautéed Kale Recipe
Sautéed kale is not only delicious but also a great way to add extra nutrition to your meal. It’s a quick dish that doesn’t require many ingredients or complicated steps. The simplicity of sautéing kale with a bit of garlic or onion allows its earthy, slightly bitter flavor to shine, making it a perfect, healthy addition to a variety of meals.
What is Sautéed Kale Made of?
Sautéed kale is typically made with:
- Kale: Fresh kale leaves, usually curly or Tuscan kale, are used.
- Garlic: Adds a nice, aromatic flavor.
- Olive oil: Used for cooking the kale until it’s tender.
- Salt and Pepper: For seasoning.
Optional additions can include onions, lemon juice, or red pepper flakes for extra flavor.
What to Have with Sautéed Kale
Sautéed kale pairs well with:
- Grilled or roasted chicken: The hearty flavor of kale complements chicken perfectly.
- Fish: Kale makes a great side for baked or grilled fish.
- Grains: Serve over quinoa, rice, or farro for a filling bowl.
- Eggs: For a breakfast option, add sautéed kale to scrambled eggs or an omelet.
Is Sautéed Kale Healthy?
Yes, sautéed kale is incredibly healthy! Kale is known for being high in vitamins A, C, and K, as well as minerals like calcium and potassium. Sautéing in olive oil preserves many of these nutrients while adding healthy fats, making it a nutritious side dish option.
Kitchen Equipment
- Large skillet: For sautéing the kale.
- Tongs: Helpful for stirring and turning the kale as it cooks.
- Cutting board and knife: For prepping the kale and garlic.
Ingredients
- 1 bunch of kale, washed and stems removed, chopped into bite-sized pieces
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- Salt and pepper, to taste
- (Optional) Squeeze of lemon juice
- (Optional) Red pepper flakes, for a bit of heat
Directions:
- Prepare the kale: Wash and dry the kale. Remove the tough stems and chop the leaves into bite-sized pieces.
- Heat the oil: In a large skillet over medium heat, add the olive oil.
- Sauté garlic: Add the minced garlic and cook for about 30 seconds, until fragrant.
- Add the kale: Add the chopped kale to the skillet. Sauté for about 5-7 minutes, stirring occasionally, until the kale is tender but still bright green.
- Season: Season with salt, pepper, and a squeeze of lemon juice if desired. If you like a bit of heat, sprinkle with red pepper flakes.
- Serve: Transfer to a plate and enjoy as a side dish or topping.
Tips
- Avoid overcooking: Kale can turn bitter if overcooked, so remove it from the heat as soon as it’s tender.
- Add flavor: Try adding a splash of balsamic vinegar or a sprinkle of Parmesan for extra flavor.
- Mix greens: If you like variety, add some spinach or chard with the kale.
Conclusion
This Easy Sautéed Kale Recipe is a quick, nutritious side that you can make in minutes. It’s versatile, flavorful, and pairs well with many main dishes. Give it a try as a simple way to get more greens on your plate!
Easy Sautéed Kale Recipe
Sautéed kale is a simple, healthy side dish quickly made and packed with nutrients. With just a handful of ingredients, you can have a delicious and tender dish that goes well with almost any meal. When sautéed, Kale becomes tender but still has a bit of bite to it, making it a great addition to your dinner plate or even a topping for bowls and soups.
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Large skillet
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Tongs
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Cutting board and knife
- 1 bunch of kale, washed and stems removed, chopped into bite-sized pieces
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- Salt and pepper, to taste
- (Optional) Squeeze of lemon juice
- (Optional) Red pepper flakes, for a bit of heat
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Wash and dry the kale. Remove the tough stems and chop the leaves into bite-sized pieces.
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In a large skillet over medium heat, add the olive oil.
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Add the minced garlic and cook for about 30 seconds, until fragrant.
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Add the chopped kale to the skillet. Sauté for about 5-7 minutes, stirring occasionally, until the kale is tender but still bright green.
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Season with salt, pepper, and a squeeze of lemon juice if desired. If you like a bit of heat, sprinkle with red pepper flakes.
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Transfer to a plate and enjoy as a side dish or topping.
