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Sautéed Kale Recipe

kale recipe

This is a lovely kale recipe.

Kale is such a healthy vegetable, made healthier I think in this recipe that combines it with olive oil, onions and garlic.

This is a wonderful vegetarian recipe too, so if you are omitting or cutting down on meat in your diet, this recipe is a good choice.

Kale is a sturdy green vegetable. There are many varieties of kale, most of them with curly edges, something like very, very large curly parsley.

This is a very quick vegetable side dish recipe that is ready in minutes.

It is a great diabetic recipe and perfect for those on a gluten free diet if it is made with gluten free soy sauce.

When you chop the kale, do remember to remove the stems. They can be a bit woody and take much longer to cook.

As you can see, cooking kale is pretty easy. It sautés beautifully and requires just a bit of seasoning to taste fabulous.

If you haven’t cooked kale you are in for a healthy treat. It is part of the cruciferous vegetable family that includes cabbage, broccoli and cauliflower and is one of the healthiest groups of vegetables there is.

So load up on this tasty treat and introduce your family to something new.

Sauteed kale recipe

Sautéed Kale Recipe

This is a lovely kale recipe. Kale is combined here with olive oil, onions and garlic. It's fabulous.
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Side Dish
Cuisine American
Servings 4 Servings
Calories 65 kcal


  • 1 teaspoon olive oil
  • 1 cup onion, sliced
  • 2 cloves garlic, chopped
  • 1/4 cup water
  • 1 teaspoon soy sauce
  • 4 cups kale, chopped, stems removed
  • 1 teaspoon black pepper


  • In a large skillet, heat the oil over medium-high heat. Add the chopped onions and saute for 3 minutes. Add the chopped garlic and saute for 2 minutes more.
  • Add the kale, water and soy sauce. Saute the mixture for 5 minutes or until the kale is wilted. Add pepper (and salt if you wish) to your liking and serve.


Calories: 65kcalCarbohydrates: 11gProtein: 4gFat: 2gSaturated Fat: 1gSodium: 115mgPotassium: 425mgFiber: 1gSugar: 2gVitamin A: 7076IUVitamin C: 89mgCalcium: 122mgIron: 1mg
Tried this recipe?Let us know how it was!


  • Soy sauce tends to be salty unless you are using the low sodium version, so the recipe doesn’t call for extra salt. If you find it not to your liking, simply add more salt at the same time you season the kale recipe with pepper.
  • This recipe is gluten free if you make sure the soy sauce you are using is gluten free. Yes, believe it or not, some bottles of soy sauce do contain wheat. Check it out first if you need gluten free.

My aunt swears by the health properties of onions. She thinks that if you are not feeling well, something with lots of onions in it puts you back on the path to health again. She’s 97 so maybe she has a point!

Garlic is on of our 10 healthiest foods to eat.

(Learn more about why garlic is so healthy for us here.)

Look here for other vegetable recipes that are as delicious as this kale recipe.

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Sauteed kale recipe

diabetic recipe

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