Sauteed kale with garlic
Sautéed kale with garlic is a quick and nutritious side dish featuring the robust flavors of garlic and tender kale. This simple preparation method enhances the natural taste of the greens, making it a healthful addition to any meal.
Cook time 10 min
Prep time 5 min
Ingredients:
2 cups kale2 tbsp olive oil
4 garlic cloves
This Sauteed kale with garlic is a quick, nutritious, and delicious side dish that perfectly balances the robust flavors of garlic and kale. Whether you're looking for a healthful addition to your meal or a way to enjoy your greens more, this recipe is an excellent choice.
Instructions:
- Wash the kale thoroughly under cold running water. Shake off the excess water and roughly chop it into bite-sized pieces. Set aside.
- Peel the garlic cloves and thinly slice them.
- Place a large skillet or sauté pan over medium heat.
- Add the 2 tablespoons of olive oil to the pan and allow it to heat up for about a minute until it's shimmering but not smoking.
- Add the thinly sliced garlic to the hot olive oil.
- Sauté the garlic for about 1-2 minutes, stirring frequently, until it's fragrant and lightly golden. Be careful not to burn the garlic as it can become bitter.
- Add the chopped kale to the skillet with the garlic and olive oil.
- Season with a pinch of salt and pepper, if desired.
- Sauté the kale, tossing it frequently, for about 5-7 minutes, or until the kale is wilted and tender to your liking. If the skillet seems too dry, you can add a splash of water or vegetable broth to help steam the kale.
- Once the kale is tender and has absorbed the flavors of the garlic and olive oil, remove the skillet from the heat.
- Transfer the garlic-kale sauté to a serving dish.
- Serve the garlic-kale sauté warm as a side dish or as a topping for grains, pasta, or proteins.
In just a few simple steps, you can create a flavorful and nutrient-rich Sauteed kale with garlic. This dish is perfect on its own or as an accompaniment to your favorite main course. Enjoy the fresh, garlicky goodness and the health benefits that come with every bite!
Sauteed kale with garlic FAQ:
Sautéing kale with garlic typically takes about 7-9 minutes. This includes 1-2 minutes for the garlic to become fragrant and an additional 5-7 minutes for the kale to wilt and become tender.
Lacinato (dinosaur) kale or curly kale are both great options for sautéing. They offer a hearty texture and hold up well during cooking.
Yes, you can use other oils like avocado oil or canola oil in place of olive oil, but be mindful that this may slightly change the flavor.
Store any leftover sautéed kale in an airtight container in the refrigerator for up to 3 days. Reheat it gently on the stovetop or in the microwave.
Sautéed kale pairs well with grains like rice or quinoa, pasta, or as a topping for proteins such as grilled chicken or fish.
Tips:
- Ensure the kale is washed thoroughly and dried before cooking to prevent splattering when it hits the oil.
- Thinly slice or mince the garlic for an even distribution of flavor throughout the dish.
- Keep the heat medium-high to avoid burning the garlic, which can turn bitter.
- A pinch of salt and pepper can be added for extra flavor, if desired.
Nutrition per serving
4 ServingsCalories 18kcal
Protein 1.18g
Carbohydrates 2.33g
Fiber 1.45g
Sugar 0.30g
Fat 7g
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