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    Home » Sides

    Sautéed Kale

    Published: Jan 5, 2023 · by Nico

    Jump to Recipe

    This 15-minute garlic-flavored sautéed kale is one of the easiest ways to cook kale on a stovetop. Serve it as an easy side dish, add it to pasta, or upgrade your salad with extra greens.

    It's a super easy and quick way to add leafy greens to your meals or use those kale leftovers from your fridge!

    Sauteed kale with garlic and lemon
    On this page:
    • Ingredients
    • Instructions
    • Serving suggestions
    • Make Ahead & Storage
    • More Kale Recipes
    • More Sautéed Recipes
    • Recipe

    Check out our best vegetable sides recipe collection!

    While we adore raw kale - check out our rainbow kale salad or easy kale pesto - more often than not, we sauté kale on a pan to have it as a quick and easy side dish to boost the veggie content of our meals.

    Sautéed kale tastes delicious, and the beautiful thing is that as the kale cooks, it gets flavorful and tender, the chewy fiber softens, it loses its roughness, and it gains an almost buttery texture.

    This recipe takes 10 minutes to make, you can use any kale, from curly kale to dinosaur kale, and you'll only need extra virgin olive oil, salt, red pepper flakes, and garlic.

    Sauteed kale with clove of garlic

    Ingredients

    Sauteed kale ingredients

    Kale

    You can make this sauteed kale recipe with dinosaur kale, red kale, curly kale, lacinato kale, and cavolo nero. We make it with dinosaur kale here.

    We'll show you how to make it with whole kale leaves, but if you want to save some time, you can buy pre-chopped kale.

    Olive oil

    Try to go for good quality extra virgin olive oil as it's healthier than regular olive oil and has a fruitier, nuttier, and more pleasant flavor.

    Extra virgin olive oil is packed with antioxidants that are good for you and make the oil more resistant to heat.

    Garlic

    Garlic is terrific with kale, so we like to add a crushed clove or two.

    Red pepper flakes

    Just a pinch to add a slight spiciness that fits the kale perfectly. You can substitute black pepper for red pepper flakes.

    Salt

    We use sea salt or kosher salt.

    Optional ingredients

    Serve the kale as is or top it with:

    • freshly squeezed lemon juice;
    • a splash of balsamic vinegar, red wine vinegar, or apple cider vinegar;
    • shaved parmesan cheese

    Instructions

    If you purchased a bunch of kale with whole leaves, the first step is to rinse the leaves to remove sand and dirt, shake the water away, then separate them from the woody stem.

    Hold the thickest part of the stem with one hand and run the other along the stem to tear the leaf from the stem.

    Note: kale stems are woody and not pleasant to eat when sautéed. If you don't want to discard them, you can blend them into a soup, like our broccoli soup.

    hands and kale leaves

    Put the leaves together, then chop them into bite-size pieces.

    chopping the kale leaves

    To a large skillet, you can use cast iron, stainless steel, or non-stick skillet; add extra virgin olive oil, red pepper flakes, and crushed garlic cloves.

    Warm the oil up and fry the garlic and red pepper flakes on medium heat for 1 minute.

    oil, garlic and red pepper flakes in a skillet

    Add the chopped kale leaves, season them with salt, stir and toss, and cook (sauté) on medium heat for about 5 to 10 minutes or until you reach your desired texture. A longer cooking time makes the kale softer.

    If the pan gets dry, you can add some water to prevent the kale from burning.

    kale leaves in a skillet

    Transfer the kale onto a serving platter and enjoy it as a wholesome and healthy side dish, or add it to other dishes, from salads, pasta, grain bowls, and curries to soups.

    You can serve it with a squeeze of fresh lemon juice or balsamic vinegar if you like it tangy.

    Sauteed kale on a white platter

    Serving suggestions

    Serve with pasta, curry, or stews:

    • Creamy kale pasta: pasta in 15 minutes with this creamy lemon-ricotta sauce.
    • Spaghetti aglio e olio: a quick and easy pasta that pairs perfectly with kale.
    • Tofu curry with cauliflower is a great meal to add leafy greens such as kale.
    • Italian bean stew with a rich tomato sauce is a wonderful sauce base for kale and spinach.
    • Farro salad with Mediterranean vegetables.
    • Creamy Kale Pasta with fork
      Creamy Kale Pasta
    • garlic and oil pasta aglio olio
      Garlic and Oil Pasta (Spaghetti Aglio e Olio)
    • tofu curry in a bowl with rice
      Tofu Curry
    • Bean stew in a bowl with fork
      Bean Stew

    Serve as a side dish with dinner, such as:

    • 15-minute lemon tofu with a tangy lemon sauce, a protein-rich dinner idea.
    • Lentil curry with a balanced Indian-inspired spice mix, great with rice and leafy greens!
    • Chickpea salad with a creamy mustard dressing and fresh veggies.
    • Easy chickpea soup with Italian herbs and a creamy tomato-rich base.
    • lemon tofu on a white plate
      Lemon Tofu
    • lentil curry with basmati rice
      Lentil Curry
    • chickpea salad
      Chickpea Salad
    • chickpea soup with bread
      Chickpea Soup

    Make Ahead & Storage

    Make Ahead: sautéed kale is an excellent recipe to make ahead as it keeps well in the fridge or freezer for several days.

    Refrigerator: let the kale cool down at room temperature, then transfer it into an airtight container and store it in the fridge for up to 4 days.

    Freezer: let the kale cool down completely, then transfer it into a freezer-friendly bag and freeze for up to 3 months.

    Thaw: defrost frozen sautéed kale in the fridge over several hours or overnight. Alternatively, thaw in the microwave. You can also thaw it directly on a pan, on the stovetop, on medium-low heat, with a drizzle of extra virgin olive oil, or with a dash of water, stirring it often.

    Reheat: you can reheat the kale in the microwave for 2 minutes or on a pan with oil or water.

    More Kale Recipes

    Here are some delicious ideas to help you add more kale to your meals:

    • 30-minute kale soup with white beans, fresh herbs, and canned tomatoes.
    • Kale pesto pasta: ready in 15 minutes, with an almond-kale pesto sauce.
    • Rustic Tuscan soup: authentic Italian flavor that will transport you straight to the hills of central Italy.
    • Rainbow kale salad with fresh greens, pomegranate seeds, and a creamy lemon dressing.
    • Crispy oven-baked kale chips: perfect for snacking, appetizer, or side dish.
    • Kale salad with crumbled feta
      Kale Salad
    • Kale soup with herbs in a white bowl
      Kale Soup
    • Kale pasta in a bowl
      Kale Pesto Pasta
    • Tuscan soup with spoon and bread
      Tuscan Soup

    More Sautéed Recipes

    • 15-minute sautéed mushrooms: a perfect addition to pasta, salads, and grain bowls.
    • Easy pan-fried asparagus with lemon zest and slivered almonds.
    • Sautéed eggplant with canned tomatoes, a 20-minute side dish, and pasta sauce idea.
    • 10-minute sautéed zucchini with red onion, a spring and summer-friendly side dish!
    • Sauteed mushrooms with bread
      Sauteed Mushrooms
    • sauteed eggplant
      Sauteed Eggplant
    • sauteed zucchini on a plate
      Sautéed Zucchini
    • sautéed asparagus
      Sautéed Asparagus

    For many more side dishes ideas, check out our sides category page.

    Recipe

    Sauteed kale with garlic

    Sautéed Kale

    Author: Nico
    This 15-minute garlic-flavored sautéed kale is one of the easiest way to cook kale on a stovetop. Serve it as an easy side dish, add it to pasta, or to upgrade your salad with extra greens.
    It's a super easy and quick way to add leafy greens to your meals or use those kale leftovers from your fridge.
    Print Recipe Pin Recipe Share Recipe
    5 from 1 vote
    Prep Time 5 mins
    Cook Time 10 mins
    Total Time 15 mins
    Course Side dish
    Cuisine American
    Servings 4 - 6 people
    Calories 104 kcal

    Ingredients
     
     

    • 1 pound kale any, we use dinosaur or Tuscan kale
    • 2 tablespoons extra virgin olive oil
    • 2 cloves garlic
    • ¼ teaspoon salt or more to taste
    • ⅛ teaspoon red pepper flakes

    Optional Garnish

    • freshly squeezed lemon juice or shaved parmesan

    Instructions
     

    • Rinse and shake the water off the kale leaves, then separate the leaves from the woody stems.
      To do so, hold the thickest part of the stem with one hand and run the other along the stem to tear the leaf off.
      Tip: you can blend the stems into soups if you don't want to discard them.
      hands and kale leaves
    • Put the leaves together then chop them into bite-size pieces.
      chopping the kale leaves
    • To a large skillet, add extra virgin olive oil, crushed garlic, and red pepper flakes. Fry on medium heat for 1 minute.
      oil, garlic and red pepper flakes in a skillet
    • Add kale, season with salt, stir and cook on medium heat for 5 to 10 minutes or until you reach your desired texture.
      Add some water if the pan gets dry.
      kale leaves in a skillet
    • Transfer sautéed kale onto a serving platter. You can serve as is, or with a squeeze of lemon juice and shaved parmesan on top.
      Sauteed kale on a white platter

    Notes

    Nutritional information is for one serving of sautéed kale out of four servings.
    SUBSTITUTIONS
    - Kale: you can use any kale including curly kale, red kale, lacinato kale, dinosaur kale, and Tuscan kale.
    - Garlic: substitute 1 teaspoon of garlic powder for 2 crushed garlic cloves.
    - Red pepper flakes: substitute black pepper.
    - Olive oil: you can make sautéed kale with butter or dairy-free butter, but extra virgin olive oil is a lot healthier and tastes delicious so we recommend using that.
    MAKE AHEAD & STORAGE
    - Make Ahead: sautéed kale is an excellent recipe to make ahead as it keeps well in the fridge or freezer for several days.
    - Refrigerator: let the kale cool down at room temperature, then transfer it into an airtight container and store it in the fridge for up to 4 days.
    - Freezer: let the kale cool down completely, then transfer it into a freezer-friendly bag and freeze for up to 3 months.
    - Thaw: defrost frozen sautéed kale in the fridge over several hours or overnight. Alternatively, thaw in the microwave. You can also thaw it directly on a pan, on the stovetop, on medium-low heat, with a drizzle of extra virgin olive oil, or with a dash of water, stirring it often.
    • Reheat: you can reheat the kale in the microwave for 2 minutes or on a pan with oil or water.

    Nutritional Values

    Nutrition Facts
    Sautéed Kale
    Amount Per Serving
    Calories 104 Calories from Fat 81
    % Daily Value*
    Fat 9g14%
    Saturated Fat 1g6%
    Trans Fat 0g
    Polyunsaturated Fat 2g
    Monounsaturated Fat 5g
    Cholesterol 0mg0%
    Potassium 402mg11%
    Carbohydrates 6g2%
    Dietary Fiber 5g21%
    Sugar 1g1%
    Protein 3g6%
    Vitamin A 11347IU227%
    Vitamin B6 0.2mg10%
    Vitamin C 106mg128%
    Vitamin E 2mg13%
    Vitamin K 447µg426%
    Calcium 291mg29%
    Folate 70µg18%
    Iron 2mg11%
    Manganese 1mg50%
    Magnesium 38mg10%
    Zinc 0.5mg3%
    * Percent Daily Values are based on a 2000 calorie diet.
    Did you like this recipe?We are not much on Instagram, Facebook, and Pinterest. Leave us a comment below instead, it would mean the world to us 🙂

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    Nico and Louise founders of the Plant-Based School.

    Hi, we are Nico and Louise, and we love cooking! Welcome to our blog.

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