Marianne Martinez
Sautéed kale is a quick, easy, and healthy side dish that can be served with pasta, soup, or protein. It can be made in a frying pan or skillet with olive oil, salt, pepper, and garlic. The trick to getting tender kale is to use a little broth in the pan to encourage the kale to wilt. The kale should be rinsed, chopped, and added to the pan with the other ingredients, then cooked until slightly wilted but still a little crisp.
| Characteristics | Values |
|---|---|
| Type of kale | Any variety of kale can be used, such as Tuscan kale, curly kale, baby kale, or red kale. |
| Preparation | Remove coarse parts of the kale stems and chop or tear the leaves into randomly shaped pieces. |
| Cooking oil | Olive oil is recommended, but any cooking oil can be used. |
| Additional ingredients | Garlic, salt, pepper, lemon juice, red pepper flakes, and onion are commonly added ingredients. |
| Cooking time | Sauté for 2-8 minutes, until the kale is wilted, bright green, and tender. |
| Serving suggestions | Sautéed kale is a versatile side dish that can be served with proteins, pasta, soup, or eggs. It can also be added to grain bowls, frittatas, or pasta dishes. |
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What You'll Learn
Heat oil in a large skillet over medium heat
To sauté kale, heat oil in a large skillet over medium heat. You can use extra-virgin olive oil for a rich flavor. Add garlic to the skillet and stir to avoid burning. The garlic should be thinly sliced rather than minced. You can also add red pepper flakes and stir until fragrant.
Next, add the chopped kale leaves to the skillet. You can tear the leaves into bite-sized pieces or coarsely chop them. Use your hands to remove the coarse parts of the kale stems. Make sure the kale is damp when you add it to the skillet, as the water that clings to the leaves will create steam.
Toss the kale in the skillet until it is coated in oil and begins to wilt. Cover the skillet and allow the kale to steam. Once the kale is tender, remove the lid and continue cooking until the moisture has evaporated.
Finally, remove the skillet from the heat and squeeze lemon juice over the kale. Season with salt and pepper to taste. You can also add everything bagel seasoning or sprinkle with more red pepper flakes.
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Add garlic, chilli flakes, salt and pepper
Now that you have heated the oil in a large skillet over medium heat, it's time to add the garlic, chilli flakes, salt, and pepper.
Add 3 cloves of thinly sliced garlic and a pinch of red pepper flakes to the pan. Cook, stirring, until fragrant—about 1 minute. Be careful not to let the garlic brown or burn.
Next, add the chopped kale to the pan. You can add it a few handfuls at a time, stirring after each addition so that it starts to wilt. Once all the kale is in the pan, add in the salt and pepper. Cover and cook, stirring occasionally, until the kale is tender. This should take about 2 to 5 minutes.
You can also add a little water to the pan along with the oil and garlic. This will help to steam the kale and ensure even cooking.
Finally, remove the lid and continue cooking for a few more minutes, or until the moisture has mostly evaporated. Your garlic and chilli flake sautéed kale is now ready to be served!
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Add chopped kale to the pan
To add chopped kale to the pan, first, heat some olive oil in a large skillet or frying pan over medium heat. You can also add some garlic and red pepper flakes to the oil and sauté for 2 minutes. Then, add the chopped kale to the pan and toss it with the oil and other ingredients. Continue cooking, stirring occasionally, until the kale is wilted and tender. This should take around 5 minutes.
You can also add other ingredients to the pan with the kale, such as onions, broth, or vinegar. Some people like to sprinkle salt and pepper, and lemon juice over the cooked kale. You can also get creative and add your own combination of spices and seasonings to suit your taste.
It is important to note that you should not dry the kale after rinsing it, as this can make it difficult to cook down the leaves. Additionally, be sure to remove the coarse parts of the kale stems before chopping the leaves, as these can be tough and fibrous.
Overall, sautéing chopped kale is a simple and versatile way to prepare this nutritious vegetable, and it can be served as a side dish or added to pastas, frittatas, and more.
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Cover and cook until soft and wilted
Covering a pot during cooking helps to retain heat and moisture. It is ideal when cooking foods that require moist heat, such as when braising meat or steaming vegetables. Covering a pot also speeds up the cooking process by preventing heat from escaping.
When cooking kale in a frying pan, covering the pan with a lid can help to trap steam and speed up the cooking process. This is especially useful if you want to soften the kale while still retaining some crispness.
To cook kale in a frying pan, heat oil in a large skillet over medium heat. Add garlic and quickly stir to avoid burning. Then, add the chopped kale, salt, and pepper, and cook until the kale wilts, stirring occasionally.
Covering the pan at this stage will help to retain the heat and moisture, ensuring that the kale cooks evenly and softens without drying out. Continue cooking until the kale reaches your desired level of softness and wilting. You may need to adjust the heat or cooking time slightly depending on whether you are using a lid, as lids can affect cooking times.
Once the kale is soft and wilted, remove it from the heat and squeeze some lemon juice over it. Season with additional salt and pepper to taste, and serve.
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Finish with lemon juice, season to taste
Lemon juice is a key ingredient in making sautéed kale. It adds brightness to the inherently earthy green vegetable. The citrusy juice is added at the end of the cooking process, bringing a tangy freshness to the dish.
To finish with lemon juice, first, remove the pan from the heat. Squeezing a small amount of lemon juice over the cooked kale, toss the contents of the pan to ensure an even coating. The amount of lemon juice used can vary according to taste, but it is generally recommended to start with a small amount and add more if needed.
Seasoning is then added to taste. Salt and pepper are the most commonly used seasonings, allowing for additional flavour to be added to the dish. Crushed red pepper flakes can also be used to add a spicy kick to the kale.
The addition of lemon juice brightens the flavour profile of the sautéed kale, making it a versatile side dish that can be served with a variety of meals. The lemon juice also helps to preserve the green colour of the kale, making it visually appealing.
The combination of lemon juice and seasoning ties all the flavours together, creating a delicious and nutritious dish that can be enjoyed on its own or as an accompaniment to a main course.
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Frequently asked questions
First, rinse the kale and tear the leaves into chunks, removing the stems. Heat some olive oil in a large skillet over medium heat. Add garlic and red pepper flakes, stirring to avoid burning. Add the kale and use tongs to move it around the skillet. Sprinkle in salt and pepper and continue cooking until the kale is wilted. Squeeze some lemon juice over the kale and serve.
It takes around 5 minutes to sauté kale. You should cook the kale until it is slightly wilted but still a little crisp.
Sautéed kale is a versatile side dish that can be served with pasta, soup, or protein. It can also be added to frittatas, grain bowls, or pizzas.
