This super quick sauteed kale comes together in just 15 minutes (including chopping)! I think it’s the best way to cook kale and yep, it’s actually super delicious because I show you how to neutralize any bitter flavors in the kale using actual food science.
After Brussels sprouts, kale is hands down my favourite veg. Whether it’s sauteed with fresh garlic, or tossed in a tangy kale caesar, I can happily take down a whole bunch of kale all to myself. Yes, the dietitian in me loves that it’s so dang good for you…but honestly? I just freaking love how flavourful it is.
I love it so much that I grow six kale plants in my garden AT ONCE. And this sauteed kale might just inspire you to do the same. It takes 15 minutes to throw together, and I’ve got a few tricks and techniques that make this a bit different than other recipes and I think it’s just the best way to make kale!
First, it’s low waste…why the heck would we throw out the stems? I finely dice them and throw them in a skillet on the stovetop with the olive oil first, to help them soften a bit. The stems add a nice bit of texture so it’s not just all wilted leaves. Next, I add the garlic, chiles and finally, chopped kale with a splash of water to help the kale wilt even faster.
This recipe makes an awesome vegetable side dish for almost everyone, because it’s naturally vegan, gluten free and I’ve even got a low FODMAP variation for you…I never forget about my LoFo friends!
Want even more flavourful and fun plant-based recipes to help you fall in love with veg? Pick up a copy of my latest plant-based cookbook, Plant Magic.
How to sauté kale so it tastes amazing
As a dietitian, we’re taught a bit of flavour science to help neutralize off flavours..and it comes in real handy as I develop plant-based recipes to help inspire you to eat more plants!
When it comes to bitterness – a flavour that gets an unfair rap (beer is bitter and lots of people LOVE that) – we all have different sensitivities to it. Luckily, there are a few tricks to neutralize it in food.
Salt, sugar and acid all help neutralize bitter flavours in food. Here, I am relying on adequate salt as my core strategy, but using adequate healthy fat (don’t skimp!) in the form of olive oil also helps bring out the slightly sweet flavour of the cooked garlic (fat carries flavour) so that’s the dominant taste!
One of the secrets to becoming a better cook – and loving what you eat – is to taste and adjust as you go. Make it your own. If you are extra sensitive to bitter, taste the kale when it’s done. If your kale is particularly bitter (whether due to preference or season – hot weather grown kale is more bitter than cold weather grown kale) you can add the tiniest drizzle of maple syrup OR a nice squeeze of lemon and that should squelch any remaining bitterness but I find I personally don’t need it.
Another hack? Tuscan (lacinato) kale is a little sweeter and less bitter. I love the texture of curly kale best but it’s a great option for those who are bitter-averse.
The super quick step by step to delicious sautéed kale
15 minutes and 3 ingredients (plus oil and salt!): it’s all you need for an incredible veggie side dish that will go with any meal, grain bowl or pasta you’re eating!
Why kale is so, so good for you
Kale is essentially a wellness cliche at this point…but with good reason. It’s incredibly nutrient-dense, and a member of the cruciferous vegetable family, along with broccoli and cabbage, which is known for their unique anti-inflammatory and antioxidant compounds.
2 cups of raw kale (about 1/2 cup cooked) contains 6 grams of protein (actually!) alongside 3 grams of fibre, 200mg of calcium and 2 mg of iron. It also contains an enormous amount heart healthy potassium, antioxidant beta-carotene, vitamin K and even the B vitamin folate.
As always, all nutrient facts come from an official source: the Canadian Nutrient File Database.
More actually yummy kale recipes- Flavour Bomb Kale Chips
- Nourishing Kale and Quinoa Salad with Edamame
- Fresh Blueberry and Kale Salad with Almonds
- Baked Brothy White Beans with Fresh Kale
- 30 Minute Green Pasta Recipe with Kale
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Quick Sautéed Kale with Garlic and ChilesThis super quick sautéed kale comes together in just 15 minutes (including chopping)! I think it’s the best way to cook kale and yep, it’s actually super delicious because I show you how to neutralize any bitter flavors in the kale using actual food science.Servings 4 servingsIngredients
- 1 large bunch kale curly or Tuscan whatever you prefer
- 2 tablespoons extra virgin olive oil don’t skimp!
- 3 cloves garlic sliced, omit for low FODMAP
- ¼ teaspoon dried chile flakes optional but yummy
- ¼ teaspoon salt plus more to taste
Sensitive to bitter? Try one of these hacks
- 1 squeeze fresh lemon juice
- 1 teaspoon maple syrup
Imperial – MetricInstructions
- Pull the kale leaves off of the stems. Finely dice the stems and chop or tear the leaves into bite sized pieces.
- Heat the olive oil in a large skillet over medium heat and add the kale stems. Cook, stirring occasionally, for 3 minutes to help soften.
- Add the garlic and the chile flakes and stir constantly for one minute, to help enhance their flavour.
- Now add the kale with a splash of water – maybe 2 tablespoons – and stir until just wilted, about 3-5 minutes.
- Take the skillet off the heat, sprinkle with salt and stir through. Taste and adjust salt. Or maple syrup or lemon if needed (I typically don’t)
Notes
Low FODMAP variation: in place of the garlic, you could swap in some green onion tops OR use a low FODMAP garlic-flavoured olive oil, like FODY foods.Have leftovers? They’ll keep well in the fridge for a day or two.
Quick Sautéed Kale with Garlic and ChilesThis super quick sautéed kale comes together in just 15 minutes (including chopping)! I think it’s the best way to cook kale and yep, it’s actually super delicious because I show you how to neutralize any bitter flavors in the kale using actual food science.Servings 4 servingsIngredients
- 1 large bunch kale curly or Tuscan whatever you prefer
- 2 tablespoons extra virgin olive oil don’t skimp!
- 3 cloves garlic sliced, omit for low FODMAP
- ¼ teaspoon dried chile flakes optional but yummy
- ¼ teaspoon salt plus more to taste
Sensitive to bitter? Try one of these hacks
- 1 squeeze fresh lemon juice
- 1 teaspoon maple syrup
Imperial – MetricInstructions
- Pull the kale leaves off of the stems. Finely dice the stems and chop or tear the leaves into bite sized pieces.
- Heat the olive oil in a large skillet over medium heat and add the kale stems. Cook, stirring occasionally, for 3 minutes to help soften.
- Add the garlic and the chile flakes and stir constantly for one minute, to help enhance their flavour.
- Now add the kale with a splash of water – maybe 2 tablespoons – and stir until just wilted, about 3-5 minutes.
- Take the skillet off the heat, sprinkle with salt and stir through. Taste and adjust salt. Or maple syrup or lemon if needed (I typically don’t)
Notes
Low FODMAP variation: in place of the garlic, you could swap in some green onion tops OR use a low FODMAP garlic-flavoured olive oil, like FODY foods.Have leftovers? They’ll keep well in the fridge for a day or two.
Ingredients
- 1 large bunch kale curly or Tuscan whatever you prefer
- 2 tablespoons extra virgin olive oil don’t skimp!
- 3 cloves garlic sliced, omit for low FODMAP
- ¼ teaspoon dried chile flakes optional but yummy
- ¼ teaspoon salt plus more to taste
Sensitive to bitter? Try one of these hacks
- 1 squeeze fresh lemon juice
- 1 teaspoon maple syrup
Instructions
- Pull the kale leaves off of the stems. Finely dice the stems and chop or tear the leaves into bite sized pieces.
- Heat the olive oil in a large skillet over medium heat and add the kale stems. Cook, stirring occasionally, for 3 minutes to help soften.
- Add the garlic and the chile flakes and stir constantly for one minute, to help enhance their flavour.
- Now add the kale with a splash of water – maybe 2 tablespoons – and stir until just wilted, about 3-5 minutes.
- Take the skillet off the heat, sprinkle with salt and stir through. Taste and adjust salt. Or maple syrup or lemon if needed (I typically don’t)
Notes
Have leftovers? They’ll keep well in the fridge for a day or two.
The post Quick Sautéed Kale with Garlic and Chiles appeared first on Desiree Nielsen.
