Sauteed kale is an easy and quick side. This sauteed kale recipe is naturally vegan, gluten-free, and perfect for the keto diet as well.
In this sauteed kale dish, the kale greens are pan-fried in a skillet with the flavor of garlic and the freshness of lemons. A delicious and healthy side that goes well with any soups or mains.
Sauteed Kale Recipe with Garlic & Lemon is my other favorite after my all-time favorite keto buttery garlic sauteed spinach recipe. This is a very basic kale recipe that hardly takes 10 - 15 minutes. This sauteed kale is vegan, gluten-free, and keto-friendly.
If you are looking for a keto kale recipe that is dairy-free (vegan) also then this recipe is just perfect and trust me this is a 4-ingredients recipe. You don't need any fancy ingredients for this. Just some fresh kale, garlic, lemon juice, and oil. That's the reason I just love this sauteed kale recipe for my quick sides.
It's easy to make, quick 10 minutes, 4 ingredients, and is a delicious side dish. So many plus points will motivate you to make this vegan side dish very often. More than anything this is a healthy gluten-free, low-carb recipe.
Nutritional Values of Kale
This dark green leafy vegetable is a superfood in fact. This cruciferous vegetable hails from the cabbage family, like broccoli, cauliflower, and collard greens. Also, kale is zero in carbs and packed with other vitamins and minerals which makes this a superfood.
Kale is a perfect leafy vegetable for any diet and especially for the keto diet as this is a zero-carb veggie and also has fewer calories. This is rich in protein and fiber content along with vitamin-A, C, and K. It has more vitamin C than that of a whole orange.
Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha-linolenic acid. This leafy vegetable is rich in antioxidants. Vitamin C also works as an antioxidant along with beta-carotene, polyphenols, and flavonoids.
Health Benefits of Kale
Kale is a nutrient-rich cruciferous vegetable that helps the intake of nutrition (vitamins and minerals) by our body and keeps us healthy.
High antioxidants keep our immunity system strong by fighting free radicals. Free radicals are caused by the body and by environmental pollutants. The antioxidants inhibit oxidative damage to our bodies caused by free radicals.
Kale actually contains bile acid sequestrants, which lowers cholesterol levels. This might lead to a reduced risk of heart disease over time. Research has found, drinking kale juice every day may increase good cholesterol and decrease bad cholesterol. Steamed kale is found more effective in this process.
Kale is one of the best sources of vitamin K. A single raw cup of Kale contains almost 7 times the recommended daily amount. This vitamin k has anticoagulant properties that help in blood clotting. It also helps in protecting heart disease and osteoporosis.
Sauteed Kale With Garlic
Sauteed kale is a great side dish that takes less than 15 minutes. This is one of the simple and easy recipes and doesn't require lot of ingredients and time to make this.
Kale - Take any variety of kale. I love to make this with my curly kale.
Garlic - Add garlic generously for more flavor to the kale. Substitute with garlic powder.
Seasonings - Salt & pepper
Olive oil - substitute with any vegetable oil
Heat oil in a skillet. Once hot, add garlic and saute till it starts to change color. You can also add some sliced onions to it. Now add chopped kale and stir well.
Add vegetable stock or broth and cover with a lid. Season with salt Broth helps to steam and tones down the bitterness of the kale. Simmer for 5 minutes. Keep tossing occasionally. Once cooked, it becomes soft, wilted, and darker.
Then remove the lid and make the flame high and saute till all liquid evaporated. Season with black pepper or chili flakes and a dash of lemon juice.
How to cut the kale leaves for this?
Wash and clean the kale leaves. Now remove the central stem that is thick. If using baby kale, you can skip and chop the stem too. And then roughly chop the curly parts. or roughly tear the leaves.
Lemon Garlic Sauteed Kale Recipe
Sauteed Kale Recipe with Garlic and Lemon
- Heat oil in a pan.
- Once the oil is hot add minced or finely chopped garlic and saute for 30 seconds or till it starts to change color.
- Add chopped green leaves. Give it a nice stir.
- Add vegetable stock and cover with a lid.
- Simmer for 5 minutes on low flame.
- Then remove the lid and make the flame high and saute till all liquid evaporated.
- Season with black pepper or chili flakes and a dash of lemon juice.
- Sauteed Kale with lemon garlic is ready.
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