Garlic and olive oil sautéed kale
Discover a simple, healthy side dish with our Garlic and Olive Oil Sautéed Kale recipe. Made with just four ingredients—fresh kale, rich olive oil, fragrant garlic, and a pinch of salt—this dish is quick to prepare and packed with nutrients. Perfect for weeknight dinners or a nutritious addition to any meal!
- 04 Jun 2025
- Cook time 5 min
- Prep time 5 min
- 4 Servings
- 4 Ingredients
Garlic and olive oil sautéed kale is a delicious and nutritious side dish that pairs well with a variety of main courses. This simple recipe brings out the natural flavors of kale while adding a savory touch with garlic and olive oil. Perfect for a quick and healthy addition to your meal!
Ingredients:
Instructions:
- Wash the kale thoroughly under running water to remove any dirt or grit. Shake off excess water and pat the leaves dry with a clean kitchen towel.
- Tear the kale leaves into bite-sized pieces, discarding the tough stems.
- Peel the garlic cloves and slice them thinly.
- In a large skillet or pan, heat 2 tablespoons of olive oil over medium heat.
- Once the olive oil is hot, add the sliced garlic to the skillet.
- Sauté the garlic slices for about 1-2 minutes, or until they become fragrant and start to turn golden brown. Be careful not to burn the garlic as it can turn bitter.
- Add the torn kale leaves to the skillet. Use tongs or a wooden spoon to toss the kale and coat it evenly with the garlic and olive oil.
- Sauté the kale for about 5-7 minutes, stirring occasionally, until it becomes tender and slightly wilted. The kale should still be vibrantly green.
- Sprinkle a dash of salt over the sautéed kale. Toss the kale again to distribute the salt evenly.
- Remove the skillet from the heat and transfer the sautéed kale to a serving dish.
- Serve immediately as a delicious and nutritious side dish.
Tips:
- Ensure the kale is thoroughly washed and dried before cooking to remove any dirt or grit.
- Use fresh garlic cloves for the best flavor; finely chop or mince them to distribute their flavor evenly.
- Don't overcrowd the pan. Sauté the kale in batches if necessary to ensure even cooking and avoid steaming the greens.
- Adjust the amount of olive oil and garlic according to your taste preference.
- For added flavor, sprinkle a dash of lemon juice or red pepper flakes before serving.
In just a few minutes, you've prepared a healthy and flavorful side dish that's sure to complement any meal. This garlic and olive oil sautéed kale is not only easy to make but also loaded with nutrients, making it a perfect addition to your weekly recipe rotation. Enjoy your tasty, homemade kale!
| Nutrition Facts | |
|---|---|
| Serving Size | 27 grams |
| Energy | |
| Calories 10kcal | 1% |
| Protein | |
| Protein 0.64g | 0% |
| Carbohydrates | |
| Carbohydrates 1.37g | 0% |
| Fiber 0.75g | 2% |
| Sugar 0.16g | 0% |
| Fat | |
| Fat 7g | 8% |
| Saturated 0.98g | 3% |
| Cholesterol 0.00mg | - |
| Vitamins | |
| Vitamin A 40ug | 4% |
| Choline 0.61mg | 0% |
| Vitamin B1 0.02mg | 2% |
| Vitamin B2 0.06mg | 5% |
| Vitamin B3 0.21mg | 1% |
| Vitamin B6 0.05mg | 3% |
| Vitamin B9 10ug | 3% |
| Vitamin B12 0.00ug | 0% |
| Vitamin C 16mg | 18% |
| Vitamin E 0.11mg | 1% |
| Vitamin K 63ug | 54% |
| Minerals | |
| Calcium, Ca 45mg | 4% |
| Copper, Cu 0.02mg | 2% |
| Iron, Fe 0.31mg | 3% |
| Magnesium, Mg 6mg | 1% |
| Phosphorus, P 13mg | 1% |
| Potassium, K 70mg | 2% |
| Selenium, Se 0.37ug | 1% |
| Sodium, Na 50mg | 3% |
| Zinc, Zn 0.09mg | 1% |
| Water | |
| Water 16g | - |
| * Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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