Sautéed Kale is an easy, vibrant, and healthy dish loaded with full of flavor. It is usually made with kale, basic seasonings, aromatics, and healthy fats. Sauteing is one of the best ways to cook kale as it helps to preserve its natural nutrients. It is also one of the versatile side dishes that pair well with various proteins such as chicken, lamb, salmon, and other seafood.
In this post, I have provided a step-by-step guide on how to make Sauteed Kale. It is a simple recipe that can be easily followed and enjoyed at home. Additionally, I have included a video tutorial to help make the cooking process more accessible and understandable.
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What is Sautéed Kale?
Sautéed Kale is a versatile and healthy side dish that is loaded with essential nutrients. This vibrant dish is typically made with fresh kale, aromatics, basic seasonings, and healthy fats. One of the best things about sautéed kale is how easy it is to prepare, making it a perfect option for weeknight dinners.
While both Tuscan and curly kale can be used in sautéed kale recipes, Tuscan kale is often preferred due to its milder taste. Unlike curly kale, which can have a slightly bitter flavor, Tuscan kale has a more delicate taste that pairs perfectly with the seasonings and aromatics used in sautéed kale. Additionally, Tuscan kale is usually tender in texture, which makes it a great choice for sautéing.
Whether you are looking for a healthy and flavorful side dish to pair with your chicken breast dishes, rice dishes, or pasta dishes, or simply want a quick and easy option for a healthy dinner, Sautéed Kale is an excellent choice. With its versatility, health benefits, and ease of preparation, It is a dish that you will want to add to your regular rotation.
Overall, Sauteed Kale is one of the versatile vegetable side dishes that pair perfectly with pasta, chicken, and rice, or as a standalone side. Not only is it a delicious addition to any meal, but it also provides numerous health benefits due to its high fiber content, antioxidants, and anti-inflammatory properties. Best of all, it can be prepared quickly and easily in under 30 minutes, making it a perfect choice for a healthy and nutritious meal.
Ingredients and Substitutions
This Sautéed Kale recipe requires simple ingredients that are likely already in your pantry. Let's take a look at them below:
- Kale - Both Tuscan and curly kale work well for this recipe. It's worth noting that Tuscan kale, also known as Lacinato or dinosaur kale, has a milder flavor and is less bitter compared to curly kale. However, both types of kale can be used in this recipe, depending on your preference and what you have available
- Garlic - Adds fresh flavor to the greens. You can adjust the quantity based on your preferences
- Fats - A combination of olive oil and butter gives the best flavor. But you can use either one if you prefer
- Seasoning - Basic seasonings such as chili flakes, black pepper, and salt work well. However, feel free to use your favorite seasonings to make them even more flavorful
- Vinegar - Adds a mild tangy flavor and removes any bitterness. If you don't have vinegar on hand, you can substitute it with lemon juice
For a detailed ingredients list, please check out the recipe card below.
How to Make Sautéed Kale at Home?
The recipe I have shared here is Sauteed Kale, a healthy and nutritious dish that can be easily made in under 10 minutes. This versatile vegetable pairs perfectly with a variety of dishes, making it a great addition to any meal.
Below are the high-level instructions for this recipe, but for detailed step-by-step instructions with photos and a video, please see the recipe card below.
- Prepare the Kale - To begin, gather your ingredients and wash your Tuscan kale thoroughly. Remove the tough stems from the leaves and roughly chop the kale into bite-sized pieces
- Saute the aromatics - Next, heat a large skillet or sauté pan over medium heat. Add a combination of olive oil and butter to the pan and allow it to melt and heat through. Once the butter has melted and the oil is hot, add the minced garlic to the pan and sauté it for about 30 seconds until it becomes fragrant. Be careful not to let the garlic burn, as it can turn bitter if overcooked
- Saute the Kale - Now, it's time to add the kale to the pan. Sauté the kale for about 2 to 3 minutes, stirring occasionally, until it wilts and turns a vibrant dark green color. At this point, all the moisture should have evaporated from the kale and it should be tender and slightly crispy
- Season the Kale - To season the kale, add some vinegar, salt, black pepper, and chili flakes to the pan. Mix everything well to combine all the flavors and taste the kale. Adjust the seasoning as needed to suit your taste
- Remove and Serve - Finally, transfer the Sautéed Kale to a serving dish and enjoy it as a healthy side dish
Tips
- Kale - Tuscan kale is milder compared to curly kale, which is typically bitter. Here, I have used Tuscan kale, but you can also use curly kale if it is more convenient for you.
- Fats - Using both olive oil and butter gives the dish a delicious flavor. However, you can also use either one for sautéing
- Seasonings - I have used basic seasonings such as chili flakes, black pepper, and salt to season the kale. But you can always be creative in choosing your seasonings based on your taste preferences
- Vinegar - It helps achieve a mildly tangy flavor and gets rid of any bitterness, while also maintaining the color of the greens. If you don't prefer to use vinegar, you can use lemon juice as a substitute
- Garlic - It is a great way to add extra flavor to your sautéed greens or veggies. You can adjust the amount of garlic based on your taste preferences
Storage Suggestions
You can keep this Sautéed Kale in the refrigerator for up to 3 to 4 days. It makes it a great option for meal prep. To ensure that it stays fresh, store it in an airtight container. This will help maintain its flavor and texture so that you can enjoy it whenever you're ready for a quick and healthy meal.
Serving Suggestions
Sauteed kale is a versatile side dish that pairs well with many different types of main courses. Here are a few suggestions for serving Sauteed Kale:
- Chicken: The rich flavor of Sauteed Kale complements the simplicity of grilled or roasted chicken. Consider serving it with lemon chicken, honey garlic chicken, baked chicken breast, air fryer chicken breast, or simple baked chicken drumsticks
- Fish: Sauteed Kale also pairs well with a variety of fish dishes, such as pan-seared salmon, baked cod, baked salmon, or fried shrimp. The acidity of the vinegar and lemon in the dish helps to balance out the rich flavor of the fish.
- Pasta dishes: Sauteed Kale can be a great addition to pasta dishes, such as garlic parmesan pasta, or garlic butter shrimp pasta
- Grain bowls: Sauteed Kale is also a great ingredient to add to grain bowls. Consider combining it with quinoa, brown rice, or farro, and topping it with grilled chicken or roasted vegetables
- Roasted or baked vegetables: If you're looking for a vegetarian main course, consider serving Sauteed Kale with a variety of roasted vegetables. Roasted potatoes, carrots, and baked potatoes or baked tofu make a great combination with Sauteed Kale
Related Recipes
You could also find similar recipes below and more at roasted and baked vegetable recipes.
- Sauteed Mushroom
- Sauteed Spinach
- Sauteed Cabbage
- Sauteed Brussels Sprouts
- Sauteed Asparagus
- Kale Smoothie
Sauteed Kale Recipe Video
I have also shared a detailed video of this Sautéed Kale Recipe below, which I hope will help you make a healthy side dish at home. You can also find this recipe in story format.
📖 Recipe
Sauteed Kale
Ingredients
- 1 lb Tuscan Kale, or curly kale
- 2 tsp Olive Oil
- 2 tsp Butter, unsalted
- 1 tbsp Garlic, chopped
- ½ tsp Chili Flakes
- 1 tbsp Vinegar, or lemon juice
- ½ tsp Black Pepper, ground
- Salt, to taste
Instructions
To make Sauteed Kale
- To prepare the dish, start by washing the kale leaves and removing the stems. Roughly chop the leaves into bite-sized pieces. While Tuscan kale is used in this recipe, you can also use curly kale if it is more convenient for you. Next, heat a pan over medium heat and add a mixture of olive oil and butter. Once heated, add the garlic and sauté until it becomes fragrant
- Add the chopped kale to the pan and sauté for about 2 to 3 minutes until it wilts and turns a vibrant dark green color. Ensure that all the moisture evaporates from the kale before seasoning
- Season the kale with vinegar, salt, black pepper, and chili flakes, and mix well to combine all the flavors. Taste and adjust the seasoning as needed
To Serve
- This Healthy Sautéed Kale can be served as a side dish alongside your favorite roasted or baked meats such as roasted chicken, baked chicken breast, baked chicken drumsticks, baked salmon, air fryer salmon, or any other dish of your choice. Consider serving it with some grains like white rice, brown rice, basmati rice, or jasmine rice to make it a complete meal
Video
Notes
- Kale - Tuscan kale is milder compared to curly kale, which is typically bitter in taste. Here, I have used Tuscan kale, but you can also use curly kale if it is more convenient for you.
- Fats - Using both olive oil and butter gives the dish a delicious flavor. However, you can also use either one for sautéing
- Seasonings - I have used basic seasonings such as chili flakes, black pepper, and salt to season the kale. But you can always be creative in choosing your seasonings based on your taste preferences
- Vinegar - It helps achieve a mildly tangy flavor and gets rid of any bitterness, while also maintaining the color of the greens. If you don't prefer to use vinegar, you can use lemon juice as a substitute
- Garlic - It is a great way to add extra flavor to your sautéed greens or veggies. You can adjust the amount of garlic based on your taste preferences
Nutrition
FAQ
Sauteed Kale is a healthy and easy-to-make side dish that is loaded with nutrients and vitamins. Typically, it is made using fresh kale, aromatics, basic seasonings, and fats. Sauteed Kale pairs well with a variety of main dishes, such as chicken, lamb, seafood, and rice.
To remove the bitterness of kale, one can add vinegar such as balsamic vinegar, apple cider vinegar, red wine vinegar, or lime juice. These ingredients help to reduce the natural bitterness of the greens and deliver a delicious flavor.
Sauteed Kale is an excellent side dish that pairs well with roasted or baked meats, such as chicken, lamb, seafood, and rice.
I hope you found the recipe enjoyable and I would appreciate hearing about your experience with it.
If you have any further questions, please do not hesitate to leave a comment and I will do my best to respond promptly. Thank you for reading and happy cooking!
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