Sauteed Kale

Sauteed kale, a delicious way to cook kale. It's flavorful and crispy and to make it you only need 6 healthy ingredients and just 20 minutes.

Sauteed kale is my favorite way of cooking kale. It's very tasty and so easy to make, and it also has so many health benefits and an amazing texture, as raw kale isn't really tender.

For a long time, I was in a position where I really wanted to incorporate this leafy green in my diet, as it's very nutritious, but I didn't really like how it tasted. However, ever since I tried this recipe, I've completely changed my mind!

Besides, you can add, change, or replace any ingredients you want to and customize this delicious side dish to taste. I like to incorporate a dash of red pepper flakes, but that's totally optional.

Sauteed kale, one of the easiest recipes you'll ever make. It's delicious, nutritious, and super healthy. It's ready in 20 minutes and to make it you only need 6 affordable ingredients!

How to make sauteed kale - Step by step

• Heat the oil in a skillet (photo 1) and add the garlic and red pepper flakes (photo 2). Cook over medium heat for 1 to 2 minutes or until the garlic just begins to brown (photo 3), stirring frequently. 
• Add the kale in batches (photo 4), stirring after each addition so that it starts to wilt until all the kale is added.
• Season with salt and pepper (photo 5), stir and cook over medium heat for about 5 minutes or until the kale is tender (photo 6), stirring occasionally.
• Serve immediately.

Pro tips

• If you don’t want to use oil, you could use water or vegetable stock instead, although your sauteed kale will taste way better if you do use oil.
• Feel free to add any spices or dried or fresh herbs you'd like.
• I always use Himalayan pink salt, but any type of salt will work.
• The red pepper flakes are optional, so you can omit them in case you are not into spicy food.
• If you like spicy food but don't have any red pepper flakes on hand, feel free to use cayenne powder or fresh chilies instead.
• Although fresh garlic is ideal for this recipe, garlic powder or even fresh onion or onion powder would do as well.
• I've never made this recipe using frozen kale myself, but it will probably work if you thaw it first and remove the excess water.

Is sauteed kale healthy?

Of course, it is! If kale has become so popular during the last few years is because of its health benefits, as it's loaded with vitamins and antioxidants. I suggest you sautee it with extra virgin olive oil to make an even healthier recipe!

How long will this sauteed kale last?

As usual, remember to keep the leftovers in an airtight container in the fridge and they will keep in good condition for 4-5 days.

How to serve sauteed kale

This recipe is very simple, so it's perfect to customize with spices, herbs, nuts, seeds, dried fruit, or other veggies (onion is a great option).

Besides, it's an amazing side dish to serve with some vegan protein such as seitan, tempeh, fried tofu, or baked tofu but feel free to eat it with your favorite dishes!

Looking for more side dish recipes?

• Breakfast Potatoes
• Sauerkraut
• Vegan Mac and Cheese
• Vegetable Tempura
• Vegan Mashed Potatoes

Did you make this sauteed kale recipe?

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Sauteed Kale

Sauteed kale, a delicious way to cook kale. It's flavorful and crispy and to make it you only need 6 healthy ingredients and just 20 minutes.

4.75 from 4 votes

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Course: Side Dish

Cuisine: American

Diet: Vegan

Prep Time: 10 minutes minutes

Cook Time: 10 minutes minutes

Total Time: 20 minutes minutes

Servings: 4

Author: Iosune

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Ingredients

US CustomaryMetric

• ▢ 2 tablespoon extra virgin olive oil
• ▢ 2-4 cloves of garlic, sliced, I used 4
• ▢ Dash of red pepper flakes, optional
• ▢ 1 pound fresh kale, chopped
• ▢ ¼ teaspoon salt
• ▢ ⅛ teaspoon ground black pepper

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Instructions 

• Heat the oil in a skillet or large pot and add the garlic and red pepper flakes. Cook over medium heat for 1 to 2 minutes or until the garlic begins to brown, stirring frequently. 
• Add the kale in batches, stirring after each addition so that it starts to wilt until all of the kale is added.
• Season with salt and pepper, stir, and cook over medium heat for about 5 minutes or until the kale is just tender, stirring occasionally.
• Serve immediately as a side dish with seitan, tempeh, fried tofu, or baked tofu.
• Keep the leftovers in an airtight container in the fridge for 4-5 days.

Notes

• If you don’t want to use oil, you could use water or vegetable stock instead, although your sauteed kale will taste way better if you do use oil.
• Feel free to add any spices or dried or fresh herbs you'd like.
• I always use Himalayan pink salt, but any type of salt will work.
• The red pepper flakes are optional, so you can omit them in case you are not into spicy food.
• If you like spicy food but don't have any red pepper flakes on hand, feel free to use cayenne powder or fresh chilies instead.
• Although fresh garlic is ideal for this recipe, garlic powder or even fresh onion or onion powder would do as well.
• I've never made this recipe using frozen kale myself, but it will probably work if you thaw it first and remove the excess water.

Nutrition

Serving: 1serving | Calories: 121kcal | Carbohydrates: 12.9g | Protein: 3.6g | Fat: 7g | Saturated Fat: 1g | Sodium: 197mg | Fiber: 1.8g

Tried this recipe?Leave a comment below and let me know how it was!

Update Notes: This post was originally published in April of 2019, but was republished with new photos, step by step instructions, and tips in October of 2020.