Mediterranean Diet Sauteed Kale with Garlic and Lemon
Elevate your veggie game with this vibrant Mediterranean Diet Sautéed Kale with Garlic and Lemon—a quick, wholesome side dish packed with flavor and nutrients. Featuring tender kale leaves sautéed in robust extra virgin olive oil, aromatic garlic, and finished with a refreshing splash of fresh lemon juice, this recipe expertly balances bold and zesty flavors. Seasoned with just the right touch of sea salt, black pepper, and optional crushed red pepper flakes, this dish is simple to prepare and ready in under 20 minutes, making it a perfect addition to weeknight dinners or Mediterranean-inspired meals. Serve this healthy, gluten-free side with grilled fish, roasted chicken, or even atop quinoa for a satisfying plant-based meal.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 1 bunch kale
- 2 tablespoons extra virgin olive oil
- 3 large garlic cloves
- 1 medium lemon
- 0.5 teaspoon sea salt
- 0.25 teaspoon freshly ground black pepper
- 0.25 teaspoon crushed red pepper flakes (optional)
Instructions
Start by washing the kale thoroughly under running water. Remove the tough stems and roughly chop the leaves.
Peel and finely slice the garlic cloves.
Juice the lemon and set aside the juice.
In a large skillet, heat the olive oil over medium heat.
Once the oil is hot, add the sliced garlic and sauté for about 1 minute until fragrant, but not browned.
Add the chopped kale to the skillet, stirring well to coat the leaves in the garlic oil.
Cook for 5-7 minutes, stirring occasionally, until the kale has wilted and become tender.
Season the kale with sea salt, black pepper, and optional red pepper flakes. Stir well to combine.
Remove the skillet from the heat and drizzle the lemon juice over the kale, tossing everything together to distribute the lemon flavor evenly.
Transfer the sautéed kale to a serving dish and enjoy as a side or as part of a Mediterranean meal.
Nutrition Facts
Calories |
374 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.3 g | 40% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1273 mg | 55% | |
| Total Carbohydrate | 21.1 g | 8% | |
| Dietary Fiber | 11.0 g | 39% | |
| Total Sugars | 3.1 g | ||
| Protein | 7.8 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 557 mg | 43% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 864 mg | 18% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
