My Favorite Sauteed Kale

Elevate your vegetable game with My Favorite Sautéed Kale, a quick and flavorful side dish that’s ready in just 20 minutes! This recipe transforms a humble bunch of fresh kale into a vibrant, nutrient-packed dish bursting with flavor. Tender kale leaves are sautéed with fragrant garlic and a touch of spice from red pepper flakes, then finished with a refreshing squeeze of lemon juice for a zesty pop. A hint of olive oil brings richness, while a simple steaming technique ensures the greens stay perfectly tender and bright green. Perfect as a healthy accompaniment to any meal or a versatile base for grain bowls, this easy sautéed kale is a must-have in your weeknight recipe rotation. Healthy, delicious, and packed with flavor—what’s not to love?

Nutriscore Rating: 70/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 4

Ingredients

• 1 bunch fresh kale
• 2 tablespoons olive oil
• 3 garlic cloves
• 0.25 teaspoons red pepper flakes
• 1 lemon
• 0.5 teaspoons salt
• 0.25 teaspoons black pepper
• 2 tablespoons water

Directions

Step 1

Start by prepping the kale. Remove the tough stems and chop the leaves into bite-sized pieces. Rinse thoroughly to remove any dirt, then drain well.

Step 2

Peel and finely mince the garlic cloves.

Step 3

Heat a large skillet over medium heat and add the olive oil. Once the oil is hot, add the minced garlic and saute for 1-2 minutes until fragrant, stirring constantly to prevent burning.

Step 4

Add the red pepper flakes to the skillet and stir for 30 seconds to infuse the oil with a hint of spice.

Step 5

Add the chopped kale to the skillet in batches, allowing it to wilt slightly before adding more. Stir to coat the kale evenly in the garlic-oil mixture.

Step 6

Sprinkle the salt and black pepper over the kale, and add the water to the skillet. Cover with a lid and let the kale steam for 3-4 minutes, stirring occasionally, until the kale is tender but still vibrant green.

Step 7

Remove the lid and squeeze the juice of one lemon over the kale. Stir to combine and adjust seasoning with additional salt or lemon juice if desired.

Step 8

Serve immediately as a side dish or enjoy as a healthy base for grain bowls or other meals.

Nutrition Facts

Serving size	328.7 grams (328.7g)

Amount per serving	% Daily Value*
Calories	356

Total Fat 29.30g	38%
Saturated Fat 4.60g	23%
Polyunsaturated Fat 2.70g
Cholesterol 0mg	0%
Sodium 1290mg	56%
Total Carbohydrate 23.70g	9%
Dietary Fiber 7.40g	26%
Total Sugars 3.10g
Protein 7.20g	14%

Vitamin D 0IU	0%
Calcium 544mg	42%
Iron 4mg	23%
Potassium 831mg	18%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 68.1%

Protein: 7.4%

Carbs: 24.5%