| Prep: 10 mins | Cook: 15 mins | Difficulty: Easy | Serves: 6 |
| kcal | fat | saturates | carbs |
| 150 | 11g | 3g | 10g |
| sugars | fibre | protein | salt |
| 0g | 2g | 5g | 0.2g |
A true everyday delight, the Garlicky Sautéed Kale recipe is one I come back to regularly. It’s a simple dish with a massive power-packed punch, offering a depth of flavor that’s sure to blow your palate away. Loaded with the leafy green goodness of kale and a aromatic flourish of garlic, this dish brings to mind the vibrant hues and zest of the Mediterranean, reminding me of my Spanish and Caribbean roots.
A Harmony of Flavor
The Garlicky Sautéed Kale recipe is a dance of flavors and textures in every mouthful. The olive oil and fresh garlic form the baseline, creating a rich, warm stage for the kale to truly shine. The mild bitterness of the fresh kale is softened by the savory richness of the Parmesan cheese, while the lemon juice adds an unexpected zing. Much like the rhythms of Caribbean music that I teach my dance students, this dish is all about the balance and harmony from each ingredient.
Healthful and Hearty
Apart from its divine taste, one big reason I love this recipe lies in its nutrition profile. Kale is a nutritional powerhouse packed with Vitamins A, C, and K, as well as providing a hefty dose of fiber. Garlic does its own magic, being a known immune-booster, and olive oil is famed for its heart-healthy fats. Even the optional Parmesan brings a dose of calcium. It’s as hearty as it is healthful.
The Versatile Vegetable Toss
This Garlicky Sautéed Kale is the perfect side to a variety of dishes. It pairs wonderfully with grilled seafood, much like a traditional Spanish Paella or even a classic Cuban Chicken and Rice bowl. In some instances, I’ve incorporated it into a tortilla wrap for a quick and nutritious lunch. It’s this versatility that makes it a staple in my kitchen.
In conclusion, the Garlicky Sautéed Kale recipe is not just a dish; it’s a melody of flavors representing the tastes of my roots, tied together in a healthful and delectable blend that is as versatile as it is delicious.
What You’ll Need
- 6 cups of chopped fresh kale
- 3 tablespoons of olive oil
- 4 cloves garlic, minced
- 1/2 cup of vegetable broth
- 1/2 teaspoon of salt
- 1/2 teaspoon of pepper
- 1 tablespoon of lemon juice
- 1/4 cup of grated Parmesan cheese (optional)
Method
Step One
Start by preparing your ingredients. Wash and chop the fresh kale, mince the garlic cloves and grate the parmesan cheese if using.
Step Two
In a large skillet, heat the olive oil over medium heat. Add the minced garlic and sauté for about 3-4 minutes, until it starts to become fragrant.
Step Three
Add the chopped kale to the skillet. Stir the kale around to ensure that it’s fully coated in the olive oil and garlic.
Step Four
Pour the vegetable broth into the skillet. Allow the kale to simmer in the broth for about 10-15 minutes, or until it has wilted and softened.
Step Five
Season the kale with the salt and pepper. Stir through to make sure the seasonings are fully coated all the kale leaves.
Step Six
Remove the skillet from heat and drizzle the lemon juice over the kale. If you wish, sprinkle the grated parmesan cheese over the top of the kale as well.
Step Seven
Serve the sautéed kale hot, as a side dish or main part of a meal. Enjoy your Garlicky Sautéed Kale!
