Simple Sautéed Kale
Kale is among the most nutrient-dense foods on the planet. Raw kale can be bitter and, frankly quite too chewy, so eating it raw is no fun. Sauteed (and massaging) tenderizes the kale’s tough fibres and reduces the bitterness, and when sautéed with flavourful ingredients, the kale takes on the delicious flavours.
A simple way to enjoy your kale and not be afraid to experiment. Some of the best recipes that our grandmas made came from experimenting. Why not add some kale to any of the dishes you currently make and see how it turns out? You never know what the next big kale craze will be, but it might be you that starts a new trend!
- 2 tbsp olive oil, divided
- 1 lb kale (450 g), chopped and coarse stalks removed.
- ½ cup (125 ml) low-sodium chicken or vegetable stock
- 3 cloves garlic, minced
- ¼ tsp crushed red pepper
- 3 tsp red wine vinegar
- ¼ tsp sea salt
Heat 1 tbsp of oil in a large pot over medium heat. Add the kale and saute for about 2 minutes, tossing frequently. Add the stock and reduce the heat to medium-low. Cover the pot and cook until the kale is tender, about 15 minutes, stirring frequently.
Make a small spot in the bottom of the pan. Add 1 tbsp of olive oil, allowing it to heat up before adding the garlic. Let it cook for 1-2 minutes before stirring the kale. Add the red pepper flakes and vinegar, stirring well. Taste and add salt if necessary (depending on your stock, it might be salty enough).
A single cup of raw kale (about 67 grams or 2.4 ounces) contains
- Vitamin A
- Vitamin C
- Vitamin K
- Vitamin B6
- Magnesium Resources from Healthline
Looking for more recipes try this Cucumber Salad