How to Saute Kale
Want some kale done in a flash? Sauteeing is the answer.
If you are just jumping on the kale bandwagon, sautéing is one of the fastest, easiest places to start. Plus, this method allows for endless seasoning opportunities such as simple salt and pepper or exotic spicy curry powder.
Start by removing the stiff, woody stems. No need to tear off the leaves in a uniform size, since kale wilts quite a bit when it’s cooked.
Rinse the Kale
Give the torn leaves a good rinse under cool water, because dirt and sand often get trapped in the curly leaves. The excess water from washing the kale will also help steam and soften the leaves as they sauté.
Add the Oil
Heat a couple tablespoons of oil in a large skillet over medium heat. Make sure to choose a skillet that is large enough to hold all of the washed kale. For garlic flavored kale, add a clove or two of minced garlic to the oil just before adding the kale.
Add the Kale
Once the oil is hot, add the washed kale to the skillet and gently stir as it cooks to allow for even heat exposure.
Allow to Wilt
Continue to cook and stir the kale until it is fully wilted. The wilted kale will have a deep emerald green color and a tender texture. Season the kale with salt, pepper and a pinch of red pepper flakes.
Adding a splash of apple cider or red wine vinegar to sautéed kale adds brightness and helps balance the natural bitterness of the greens.
Serve & Enjoy
Once wilted, you’ve got a super-flavorful side dish packed with fiber and nutrients. Pair it with a protein or throw it in another recipe for a healthy assist.
Find more healthy diet ideas here »
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