Sautéed Kale

Ingredients

• 4 cups (2.4 oz / 68g) rinsed and chopped kale
• 2 tbsp. (0.5 oz / 14g) sliced almonds
• 1 tbsp. (0.5 oz / 15g) red wine vinegar
• 1 tbsp. (0.5 oz / 15g) extra virgin olive oil
• 2 garlic cloves (0.1 oz / 3g), minced
• 0.25 cup (1.4 oz / 40g) diced onion
• 0.1 tsp. (0.04 oz / 1g) sea salt to taste

Step-by-Step Instructions

1. Heat the 1 tbsp. (0.5 oz / 15g) extra virgin olive oil in a medium skillet set over medium heat.
2. Add the 0.25 cup (1.4 oz / 40g) diced onion to the skillet and sauté for about 5 minutes, or until the onions become translucent.
3. Add the 4 cups (2.4 oz / 68g) chopped kale, 2 minced garlic cloves (0.1 oz / 3g), 2 tbsp. (0.5 oz / 14g) sliced almonds, and 1 tbsp. (0.5 oz / 15g) red wine vinegar to the pan.
4. Cook the mixture for about 7 minutes, tossing occasionally, until the kale is nicely wilted and tender.
5. Season the dish with 0.1 tsp. (0.04 oz / 1g) sea salt, or adjust to your personal taste, and serve warm.

Nutritional Information (Per Serving)

• Calories: 130 kcal
• Carbohydrates: 7.5g
• Protein: 2.5g
• Fat: 10.5g

(Note: This is an estimate based on dividing the total recipe yield by two. Olive oil and almonds account for the healthy fats!)

Chef's Pro Tips

• De-stem for the Best Texture: Always strip the leafy greens away from the tough, woody center ribs before chopping. The stems take much longer to cook and can make the finished dish overly chewy.
• Don't Skip the Acid: The 1 tbsp. (15 ml) of red wine vinegar isn't just for flavor; acid actively works to neutralize the natural bitterness of the kale. If you are out of red wine vinegar, a squeeze of fresh lemon juice or apple cider vinegar works beautifully.
• Keep an Eye on the Color: You want to sauté the kale just until it wilts and turns a vibrant, bright green. Overcooking will turn it a dull, muddy olive color and make it mushy.
• Toast the Almonds: While the recipe works perfectly as written, for an extra chef-level touch, briefly dry-toast your sliced almonds in the pan before adding the oil and onions. This releases their essential oils and amplifies their nutty crunch.

Frequently Asked Questions (FAQ)

How do you get the bitterness out of sautéed kale? The secret to removing bitterness from kale is pairing it with the right ingredients. Using an acid, like the red wine vinegar in this recipe, cuts through the bitter flavor compounds. Additionally, a proper pinch of sea salt and cooking the greens alongside aromatics like garlic and onion perfectly balances the flavor profile.

What kind of kale is best for sautéing? You can use almost any variety, but Curly Kale and Lacinato Kale (also known as Dinosaur or Tuscan kale) are the best for sautéing. Curly kale holds onto the oil and garlic beautifully in its ridges, while Lacinato kale tends to be slightly more tender and cooks down incredibly fast.

Can I make sautéed kale ahead of time? Yes, sautéed kale is a great option for meal prep! Allow the cooked greens to cool completely, then store them in an airtight container in the refrigerator. It will stay fresh for up to 3 to 4 days. To reheat, simply toss it in a skillet over medium-low heat until warmed through, or microwave it in 30-second intervals.

Can I substitute the red wine vinegar? Absolutely. If you don't have red wine vinegar on hand, apple cider vinegar, white wine vinegar, or fresh lemon juice are fantastic substitutes that will still provide that necessary acidic bite to balance the dish.

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Recipe Card

Stav Kogan

Sautéed Kale

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Servings: 4 servings

Calories: 130

Ingredients Method Nutrition

Ingredients

  

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• 4 cups (2.4 oz / 68g) rinsed and chopped kale
• 2 tbsp (0.5 oz / 14g) sliced almonds
• 1 tbsp (0.5 oz / 15g) red wine vinegar
• 1 tbsp (0.5 oz / 15g) extra virgin olive oil
• 2 garlic cloves (0.1 oz / 3g), minced
• 0.25 cup (1.4 oz / 40g) diced onion
• 0.1 tsp (0.04 oz / 1g) sea salt to taste
• De-stem for the Best Texture: Always strip the leafy greens away from the tough, woody center ribs before chopping. The stems take much longer to cook and can make the finished dish overly chewy.
• Toast the Almonds: While the recipe works perfectly as written, for an extra chef-level touch, briefly dry-toast your sliced almonds in the pan before adding the oil and onions. This releases their essential oils and amplifies their nutty crunch.

Method

 

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Nutrition

Calories: 130kcalCarbohydrates: 7.5gProtein: 2.5gFat: 10.5g

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