Caramelised onion and garlic kale with olive oil
Delight your taste buds with this simple yet flavorful Caramelised Onion and Garlic Kale recipe. Sauté kale with sweet onions and aromatic garlic in rich olive oil for a healthy, delicious side dish.
- 21 Apr 2024
- Cook time 15 min
- Prep time 7 min
- 4 Servings
- 4 Ingredients
If you're looking for a delicious and nutritious side dish, caramelised onion and garlic kale with olive oil is a perfect choice. This simple recipe combines the rich flavors of caramelized onions and garlic with the health benefits of kale, making it a great addition to any meal.
Ingredients:
Instructions:
- Kale: Wash the kale thoroughly, then remove the tough stems and chop the leaves into bite-sized pieces.
- Onion: Peel the onion and slice it thinly.
- Garlic: Peel the garlic cloves and mince them finely.
- In a large skillet or sauté pan, heat the olive oil over medium heat until it shimmers.
- Add the sliced onion to the heated oil. Cook, stirring occasionally, for about 10-15 minutes, or until the onion becomes soft and golden brown. Lower the heat if necessary to avoid burning.
- Once the onion is caramelised, add the minced garlic to the pan. Cook for an additional 1-2 minutes, stirring frequently to ensure the garlic does not burn and becomes fragrant.
- Add the chopped kale to the pan, stirring well to combine it with the onions and garlic.
- Cook for about 5-7 minutes, stirring occasionally, until the kale is wilted and tender. You may cover the pan for a few minutes to help the kale cook down more quickly, but make sure to uncover it occasionally to stir.
- Taste the dish and add salt and pepper if desired. Continue cooking for another minute to blend the flavors.
- Once the kale is tender and well-coated with the caramelised onions and garlic, remove the pan from the heat.
- Transfer the Caramelised Onion and Garlic Kale with Olive Oil to a serving dish and enjoy as a side or a healthy main course.
Tips:
- Make sure to thoroughly wash and dry the kale before cooking to remove any dirt and ensure it crisps up nicely.
- Slice the onion thinly to ensure it caramelises evenly and develops a deep, sweet flavor.
- Cook the garlic on low heat to avoid burning it, as burnt garlic can impart a bitter taste to the dish.
- Add a splash of water or broth if the kale seems too dry while cooking. This will help it cook down without burning.
- Feel free to add a pinch of salt and pepper to taste, or even a splash of lemon juice or a sprinkle of red pepper flakes for an extra kick.
With just a handful of ingredients and a simple cooking process, this caramelised onion and garlic kale with olive oil recipe is a wonderful way to enjoy the vibrant flavors and health benefits of kale. Serve it as a side dish or incorporate it into a main meal—either way, it's sure to be a crowd-pleaser!
| Nutrition Facts | |
|---|---|
| Serving Size | 90 grams |
| Energy | |
| Calories 40kcal | 2% |
| Protein | |
| Protein 2.30g | 2% |
| Carbohydrates | |
| Carbohydrates 5g | 2% |
| Fiber 3.16g | 8% |
| Sugar 1.58g | 2% |
| Fat | |
| Fat 4.39g | 5% |
| Saturated 0.60g | 2% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 160ug | 18% |
| Choline 2.10mg | 0% |
| Vitamin B1 0.09mg | 7% |
| Vitamin B2 0.24mg | 19% |
| Vitamin B3 0.83mg | 5% |
| Vitamin B6 0.16mg | 9% |
| Vitamin B9 44ug | 11% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 66mg | 71% |
| Vitamin E 0.45mg | 3% |
| Vitamin K 260ug | 218% |
| Minerals | |
| Calcium, Ca 180mg | 14% |
| Copper, Cu 0.05mg | 0% |
| Iron, Fe 1.17mg | 11% |
| Magnesium, Mg 24mg | 6% |
| Phosphorus, P 45mg | 4% |
| Potassium, K 280mg | 8% |
| Selenium, Se 0.90ug | 2% |
| Sodium, Na 36mg | 2% |
| Zinc, Zn 0.33mg | 3% |
| Water | |
| Water 80g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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