Sautéed kale with garlic
A quick, nutritious side dish featuring tender kale leaves infused with savory garlic. Packed with fiber, plant-based protein, and minimal saturated fat, this recipe delivers flavor and health benefits in just 15 minutes—perfect for busy nights or easy meal prep.
Equipment
- 1 large skillet or sauté pan
- 1 knife
- 1 cutting board
- 1 tablespoon measure
- 1 teaspoon measure
- Wooden spoon or spatula
Ingredients
- ½ teaspoon avocado oil or preferred cooking oil
- 2 cloves garlic minced
- 1 bunch curly kale coarsely chopped, ribs removed
- 1 –2 tablespoons water
- ⅛ teaspoon Better Than Bouillon optional
- Pinch of salt
Instructions
- Prepare the Kale Leaves: Begin by thoroughly rinsing the bunch of kale under cold running water to remove any dirt or grit. Pat the leaves dry gently with a clean kitchen towel or let them air dry. Remove the tough stems by holding the base of each leaf and pulling the leafy part away. Lay the leaves flat and chop them into coarse, bite-sized pieces to ensure even cooking and a pleasant texture.
- Mince the Garlic: Peel two garlic cloves and finely mince them using a sharp knife or garlic press. The minced garlic should be small enough to evenly distribute its flavor without overpowering the kale. Garlic will provide a fragrant aroma and a subtle depth to the dish.
- Heat the Skillet: Place a large skillet or sauté pan over medium heat. Add ½ teaspoon of avocado oil or your preferred cooking oil. Allow the oil to warm for about 30 seconds until it shimmers gently without smoking. Properly heating the oil at this stage is crucial to prevent burning the garlic later.
- Sauté the Garlic: Add the minced garlic to the warmed oil. Stir continuously with a wooden spoon or spatula for about one minute until the garlic becomes fragrant and lightly golden. Be careful not to burn the garlic, as it can create a bitter taste that will affect the overall flavor of the dish.
- Add the Kale: Add the chopped kale to the skillet in batches if necessary, as it will initially seem bulky but quickly reduce in volume. Stir gently to coat the leaves with the garlic-infused oil. This ensures even flavor distribution and starts the wilting process.
- Add Liquid and Seasoning: Pour in 1 to 2 tablespoons of water depending on the size of your kale bunch — more for larger bunches and less for smaller ones. This addition helps steam the kale for even cooking. Stir in ⅛ teaspoon of Better Than Bouillon or vegetable broth for deeper flavor, if desired. Add a pinch of salt to taste and stir thoroughly to combine.
- Wilt and Steam the Kale: Continue cooking the kale over medium heat, stirring occasionally. For tender but still bright green leaves, cook uncovered for 2–3 minutes. For a softer texture and richer flavor, lower the heat, cover the skillet with a lid, and allow the kale to steam for 8–10 minutes. Stir occasionally to ensure even cooking.
- Taste and Adjust Seasoning: Taste the kale and adjust seasoning as needed. Add additional salt or a pinch of pepper for extra flavor. Stir well to distribute the seasoning evenly. The result should be well-balanced, with garlic enhancing the natural earthy flavor of the kale.
- Serve Immediately: Transfer the sautéed kale to a serving dish while still warm. This dish pairs beautifully with a wide range of mains, including roasted vegetables, grains, or proteins. Serving it fresh preserves its bright color and vibrant flavor.
Notes
- Use curly kale, dinosaur (Lacinato) kale, or any preferred kale variety for this recipe. Adjust water amounts depending on leaf size.
- Removing stems improves texture, but stems can be reserved for soups or smoothies.
- Garlic should be minced finely to evenly distribute flavor and avoid overpowering bites.
- Cooking time varies depending on desired texture — shorter for tender-crisp kale, longer for deeply wilted leaves.
- Optional additions like a squeeze of lemon or a pinch of chili flakes can enhance flavor without adding complexity.
