Sautéed kale is easy and delicious. Serve it as a side dish, use it in frittatas, or mix it in with a grain bowl. This versatile dish is a great way to add greens to your meals⎯ for breakfast, lunch, and dinner. The options are endless.
Made with only a few ingredients and ready to eat in a matter of minutes, sautéed kale will become your easy veggie go-to.
What You Need To Make Sautéed Kale
Kale is jam-packed with nutrients such as Vitamins A, K, and C, manganese, and more. A fiber-rich leafy green that’s worth incorporating into your daily diet. Besides sautéeing kale, you can steam, boil, bake, and even grill it.
Sautéed kale is made using only a few ingredients give or take. You can customize it to your taste.
- Kale- The most common types in your local grocery store are curly and lacinato. Borth work. You’ll need one bundle (about 2-3 cups chopped).
- Olive Oil- Adds a touch of healthy fat and helps sauté the kale. Use 1 to 1 1/2 tablespoons.
- Sea Salt and Pepper- An easy way to season and amp up the flavor.
- Minced Garlic- I’ve made this dish with and without garlic. Both turn out delicious. Garlic provides extra nutrients and additional flavor.
- Fresh Lemon Juice- Use about 1-2 teaspoons of fresh lemon juice to add acidity and brighten the flavor.
With a few simple ingredients, you’ll create a delicious dish you can use in a variety of ways.
How To Sauté Kale
After you’ve gathered the main ingredients, it’s time to do a little prep and easy cooking. Follow these three simple steps to get started.
STEP ONE: PREP THE INGREDIENTS
The kale and garlic are really the only ingredients you’ll need to actually prep. Be sure to rinse and dry the kale. Remove the coarse stems and either chop or tear the leaves into bite-sized pieces. You’ll also want to mince the garlic. Set these aside.
STEP TWO: SAUTE THE KALE
In a medium to large skillet heat olive oil over medium heat. Add the garlic, kale, salt, and pepper. Sauté for 2 to 4 minutes tossing often until the kale is cooked down.
STEP THREE: ADD LEMON JUICE AND SERVE
Remove the skillet from the heat and add fresh lemon juice. Add more salt and pepper to taste. Toss and serve the kale. Enjoy!
How To Use Sautéed Kale
Sautéed kale makes a healthy, delicious side dish. It goes well with most all proteins, pasta, or soup. However, you can also use it in other meals. I’ve included some examples below:
- Frittata or Egg Muffins– Combine sautéed kale, bell peppers, fresh herbs, spices and eggs to make a vegetarian frittata. Or make these egg muffins using sautéed kale as one of the veggies.
- Grain Bowl- Create your own grain bowl using sautéed kale with brown rice, quinoa, farro, or barley. Add it to this Quinoa Salad with Cilantro Lime Sauce and skip the bed of lettuce. Or add it to this Quick, Zesty Black Bean & Quinoa Salad.
- Vegetarian Taco- Use it as the leafy green in a taco like in this Honey Lime Vegetarian Taco Recipe.
No matter how you decide to enjoy this delicious leafy green, you’ll appreciate the ease of making sautéed kale.
Want Other Veggie Recipes?
Check out these other ways to prepare healthy, delicious veggie dishes.
- Crispy Baked Zucchini Fries Recipe (or Yellow Squash)
- Sautéed Cabbage Perfect for St. Patrick’s Day!
- How to Make Curry-Flavored Roasted Cauliflower
10-Minute Sautéed Kale
- 1 bunch of kale, curly or lacinato (About 2-3 cups chopped)
- 1 tablespoon extra virgin olive oil
- 1 clove of garlic, minced
- 1/4 teaspoon sea salt, more to taste (I use Redmond's Real Salt)
- 1/8 teaspoon freshly ground black pepper, more to taste
- 1-2 teaspoons fresh lemon juice (lemon wedge)
- Rinse and dry kale. Remove coarse stems. Then either chop or tear the leaves into bite-sized pieces. Mince the garlic and set the ingredients aside.
- In a medium skillet, heat olive oil on medium heat. Add chopped kale, minced garlic, salt, and pepper. Toss frequently using tongs until the kale is wilted down. About 2-4 minutes.
- Remove the skillet from the heat and add 1-2 teaspoons of fresh lemon juice. Toss to coat. Add additional salt and pepper to taste. Serve and enjoy!
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