Sauteed Kale – quick, easy, healthy and simply delicious kale recipe flavored with garlic, onion, thyme and Creole seasoning for that nice little spicy kick. This awesome recipe will truly convert even the biggest kale-haters!
Kale is a love or hate kind of green leafy vegetable. While others may have high praises for this wholesome vegetable, there are also those who groan with just the thought of it. But mastering this recipe here, which is obviously possible, will be a game changer for those who haven’t had the success in preparing kale at home. You only need just a handful of ingredients to turn kale into a majestic healthy side dish that pairs well with your favorite meat.
Benefits of Eating Kale
If you haven’t been on “kale board” yet, well, think again. There’s a reason why kale smoothies, juices and chips are trending nowadays. This green leafy earthy vegetable has gained its superfood recently despite its not so pleasing raw taste. But does it really live up to its name?
Here are some of the benefits you’ll get when eating kale:
Promotes Bone Health. One cup of kale is equivalent to nearly 700% of your body’s vitamin K daily need. Vitamin K is a nutrient required for bone formation.
Protects the Heart. A recent study shows that daily consumption of kale juice for 12 weeks increased good cholesterol in the body by 30 %. It also helps avoid damage in the artery walls.
Helps You in Shape. Okay, here’s the best part for those who are on a diet. One cup of kale already provides 10-30 calories while keeping you full longer due to its water and fiber content.
Reduce Risk of Cancer. Kale contains natural compounds to reduce the risk of cancer. It has the ability to inactivate cancer-causing compounds and slow down the cancer growth and spread,
How to Eat Kale?
Kale can be eaten in lot of ways. Most popular one includes turning it into a smoothie and chips, which are both good, by the way. But if those aren’t your jam, you can do any of the following below:
- Eat it raw in salads.
- Add chopped kale to omelette, quiche or frittata for breakfast.
- Kale as a base for any salads or a bed for protein.
- Add kale to soup and stews.
- Toss it on pizza as a topping.
- Include it on your next stuffed peppers.
- Make it a vegetarian main dish
Is It Okay to Eat Kale Everyday?
Although kale is jam-packed with nutrients like vitamin C, K as well as antioxidants and beta-carotene, too much of it could be dangerous.
Recent reports suggested that eating kale everyday could somehow be poisonous. The kale root is said to absorb lead and thallium, heavy metals found in soil, which could potentially lead to higher levels of toxic metals in your body. These toxic elements causes fatigue, skin problems, gluten sensitivity, arrhythmias – among others.
What Spices Go Well with Kale?
With its notable earthy flavor, kale can be made tasty and appealing using few of your pantry-staple spices. You can go as basic as garlic, onion and olive oil. Some would squeeze out fresh lemon juice to balance up the taste. If you’re into heat, you can elevate SAUTEED KALE with some red pepper flakes, and chopped jalapeno. Rosemary and thyme too cane be a great addition to for that herby touch.
What to Pair with Sauteed Kale?
I could make a long list of recipes to go along with this sauteed kale, but below are just some of my favorites. Sauteed kale do actually pairs well with meat or can be served as a vegetarian main dish itself.
How To Make Sauteed Salad
Pull the kale leaves from their stems using your hands, coarsely chop the leaves, Rinse them and set aside. Heat the oil in large sauté pan over medium heat until. When ready, add in the garlic and sauté until fragrant, about 1 minute (do not brown the garlic).
Add the onions, bell pepper, thyme, and creole seasoning.
Sauté for about 2-3 minutes until onions is translucent.
Add the kale a few handfuls at a time, stirring after each addition so that it starts to wilt, until all of the kale is added. Stir in the salt and pepper. Cook stirring occasionally until the kale is wilted and tender, about 5 minutes. Remove from the heat, top with sliced almonds and serve.
Sauteed Kale
Ingredients
- 1 pound kale
- 2 tablespoons olive oil
- 3 garlic cloves , thinly sliced
- ½ medium onion , sliced (1 cup)
- ½ bell pepper
- ½ teaspoon thyme
- ½ -1 teaspoon creole seasoning
- Salt and pepper to taste
- ½ cup sliced almonds
Instructions
- Pull the kale leaves from their stems using your hands, coarsely chop the leaves, Rinse them and set aside.
- Heat the oil in large sauté pan over medium heat until. When ready,
add in the garlic and sauté until fragrant, about 1 minute (do not brown
the garlic). Add the onions, bell pepper, thyme, and Creole seasoning.
Sauté for about 2-3 minutes until onions is translucent. - Add the kale a few handfuls at a time, stirring after each addition so that it starts to wilt, until all of the kale is added. Stir in the salt and pepper. Cook stirring occasionally until the kale is wilted and tender, about 5 minutes. Remove from the heat, top with sliced almonds and serve.
Tips & Notes:
- Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.
Nutrition Information:
Antoinette. D says
This one is good for the vegan soul.. lol Very yummy adding this to my arsenal. I didn’t have any sliced almonds so next time I’ll add them.
Immaculate Bites says
Thank you for sharing, Antoinette! 🙂
Karen says
This was the best kale recipe…and an overall best vegetable recipe…I’ve had. Didn’t have almonds so left out. Excellent!! Excellent!!
ImmaculateBites says
Music to my ears!! Thanks so much.
Scarlet says
I love sauteed kale but I have never tried adding onions and peppers like you did. That makes it so pretty. I am pinning to try soon!
imma africanbites says
Looking forward for you to try it. Enjoy! 🙂
Rose says
A must try dish.. your recipe is appetisingly mouthwatering. I usually mix with spinach and lightly fry for a few minutes then serve with salsa.
Will try adding pepper and your selected spices thanks
Errol Collins says
I don’t have any kale and not sure where I can buy some from, but I have just planted some seeds last week, for now, I will use a mixture of spinach, swiss chard, and callaloo because I have them growing in my garden.
imma africanbites says
Sounds amazing! Yes, you can do with those, too.
Ramona Edwards says
I will certainly make this kale recipe, it is really healthful and looks so good. I have been eating a lot of vegetables with fresh garlic. Do you have a recipe for brussels sprouts and garlic? I would love to try your recipe.