The Ultimate Sautéed Kale

The Ultimate Sauteed Kale

Let’s all eat more kale!  It is one of the most nutritive foods around – packed with phytonutrients, vitamins, minerals, and fiber.  Kale is best knows for its cruciferous vegetable anticancer properties, but it also has high levels of calcium, beta carotene, vitamin K, vitamin C, and lutein.

Luckily kale is also absolutely delicious if prepared correctly.  I like to throw it in all sorts of things – soups, salads, sautées, smoothies etc., but I also like to make dishes where kale is the star of the show (like my Tuscan Kale Salad and Vinegary Sausage and Kale).  This is a super simple recipe, but it delivers perfect, tasty kale every time.

The Ultimate Sauteed Kale Ingredients (serves 2):

1 head of kale, sliced into bite-sized pieces with the large stems removed
3 cloves of garlic, minced
1/2 inch fresh ginger, peeled and minced
2 teaspoons red wine vinegar
1 teaspoon liquid aminos/tamari/soy sauce
1 teaspoon olive oil
salt and pepper to taste

The Ultimate Sauteed Kale Cooking Directions (5 minutes prep + 10 minutes cooking):

  • Mince your garlic and ginger and set it aside.
  • Rough-chop the kale and remove any large stems.  Rinse in a colander.
  • Pour damp kale into a hot cast-iron pan or skillet.  It’s important to leave some water on the kale – this allows it to steam a bit while its sauteing.
  • Saute on medium for three minutes, then add the diced garlic and ginger, and the olive oil.  Toss to combine.
  • Saute for another three minutes – the kale should become bright in color and slightly limp in texture.
  • Turn off heat, drizzle vinegar and liquid aminos over the kale.
  • Toss well, sprinkle with salt and pepper, and serve warm.

There is something about these simple, bright flavors that hits the mark.  Plus it will make you feel great about eating more kale!

The Ultimate Sauteed Kale


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  1. EK says

    Was just staring at a bag of kale in my fridge, wondering what to do with it, thought I’d click over to One Beet… and presto! Perfect timing, thanks Z! This recipe looks amazing.

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