My Favorite Sauteed Kale
Elevate your vegetable game with My Favorite Sautéed Kale, a quick and flavorful side dish that’s ready in just 20 minutes! This recipe transforms a humble bunch of fresh kale into a vibrant, nutrient-packed dish bursting with flavor. Tender kale leaves are sautéed with fragrant garlic and a touch of spice from red pepper flakes, then finished with a refreshing squeeze of lemon juice for a zesty pop. A hint of olive oil brings richness, while a simple steaming technique ensures the greens stay perfectly tender and bright green. Perfect as a healthy accompaniment to any meal or a versatile base for grain bowls, this easy sautéed kale is a must-have in your weeknight recipe rotation. Healthy, delicious, and packed with flavor—what’s not to love?
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Recipe Information
Ingredients
- 1 bunch fresh kale
- 2 tablespoons olive oil
- 3 garlic cloves
- 0.25 teaspoons red pepper flakes
- 1 lemon
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 2 tablespoons water
Instructions
Start by prepping the kale. Remove the tough stems and chop the leaves into bite-sized pieces. Rinse thoroughly to remove any dirt, then drain well.
Peel and finely mince the garlic cloves.
Heat a large skillet over medium heat and add the olive oil. Once the oil is hot, add the minced garlic and saute for 1-2 minutes until fragrant, stirring constantly to prevent burning.
Add the red pepper flakes to the skillet and stir for 30 seconds to infuse the oil with a hint of spice.
Add the chopped kale to the skillet in batches, allowing it to wilt slightly before adding more. Stir to coat the kale evenly in the garlic-oil mixture.
Sprinkle the salt and black pepper over the kale, and add the water to the skillet. Cover with a lid and let the kale steam for 3-4 minutes, stirring occasionally, until the kale is tender but still vibrant green.
Remove the lid and squeeze the juice of one lemon over the kale. Stir to combine and adjust seasoning with additional salt or lemon juice if desired.
Serve immediately as a side dish or enjoy as a healthy base for grain bowls or other meals.
Nutrition Facts
Calories |
356 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 29.3 g | 38% | |
| Saturated Fat | 4.6 g | 23% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1290 mg | 56% | |
| Total Carbohydrate | 23.7 g | 9% | |
| Dietary Fiber | 7.4 g | 26% | |
| Total Sugars | 3.1 g | ||
| Protein | 7.2 g | 14% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 544 mg | 42% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 831 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.
