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    Home » Recipes » Keto

    Sauteed Kale with Garlic Lemon

    Published: Jan 28, 2020 · Modified: Jun 20, 2022 by Ipsa Faujdar · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases. Please read my disclaimer.

    Jump to Recipe Print Recipe

    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.

    keto kale

    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.

    sauteed kale 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.

    There are many more health benefits of kale. Also, read my broccoli kale-green goddess soup.

    sauteed kale

    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.

    Ingredients:

    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

    Instructions-

    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.

    Similar Recipes:

    • Vegan Creamy Broccoli and Kale Soup | Green Goddess Soup
    • Keto Buttery Garlic Sauteed Spinach Recipe
    • Lemon Garlic Sauteed Cabbage
    • Keto Green Beans (Garlic Sauteed Green Beans)
    • Green Beans and Potatoes
    • Oven Roasted Broccoli with Garlic

    Lemon Garlic Sauteed Kale Recipe

    sauteed kale recipe

    Sauteed Kale Recipe with Garlic and Lemon

    Ipsa Faujdar
    This sauteed garlic kale with lemon is a healthy and quick side dish. This is perfect for your keto diet or low carb diet. This sauteed kale is vegan and gluten-free also.
    Print Recipe Pin Recipe
    Prep Time 3 mins
    Cook Time 7 mins
    Total Time 10 mins
    Course Appetizer, Side Dish
    Cuisine American
    Servings 2
    Calories 178 kcal

    Equipment

    • Frying Pan
    • Spatula

    Ingredients
      

    • 2 cups Kale leaves stemmed & roughly chopped
    • 8 - 10 large Garlic pods finely minced/ crushed
    • 2 tbsp Olive oil
    • Salt to taste
    • 1/2 cup Vegetable Stock (optional)
    • 1 tsp Lemon Juice (fresh)

    Instructions
     

    • 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.

    Notes

    You may skip the stock and directly simmer on low flame. Keep stirring in between.

    Nutrition

    Calories: 178kcalCarbohydrates: 18gProtein: 6gFat: 11gSaturated Fat: 1.5gSodium: 336mgFiber: 3.5g
    Keyword 10 Minutes Recipe, Easy Less than 30 minutes Recipe, green leafy vegetables, Kale Recipe, Keto Recipe, Low-carb Recipe
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    vegan kale recipe for keto diet
    kale with lemon garlic

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    Hi, I'm Ipsa! Welcome to My Dainty Kitchen. I'm the recipe developer, cook, author, and photographer of this blog. I love to cook delicious food and share recipes with my amazing readers. Thank you for stopping by. Explore more yummy recipes on the blog.

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