Basic Sauteed Kale

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 41.5
  • Total Fat: 3.5 g
  • Cholesterol: 0.0 mg
  • Sodium: 589.7 mg
  • Total Carbs: 2.4 g
  • Dietary Fiber: 0.7 g
  • Protein: 0.7 g

View full nutritional breakdown of Basic Sauteed Kale calories by ingredient
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Number of Servings: 4


    1 Tbsp. olive oil plus 1 tsp olive oil, divided
    1-11/2 pounds kale, ribs removed, coarsely chopped
    1/2 cup water
    2 cloves garlic, minced
    1/4 tsp crushed red pepper
    2-3 tsps. of sherry or red wine vinegar
    1/4 tsp salt


Heat 1 tbsp. oil in Dutch oven over medium heat. Add kale and cook 2-3 minutes until bright green tossing with spoon. Add water and reduce heat to medium low, cover and cook, stirring occasionally until tender for 12-15 minutes. Push kale to one side, add the remaining 1 tsp oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 1-2 minutes. Remove from the heat and stir in vinegar and salt to taste. Yields 4 servings at a 1/2 cup each

Number of Servings: 4

Recipe submitted by SparkPeople user LIBRA3408.

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Member Ratings For This Recipe

  • Incredible!
    6 of 6 people found this review helpful
    Delicious I used Balsamic Vinegar. - 6/29/09

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  • Very Good
    6 of 6 people found this review helpful
    I make this similarly, but use less oil, fry the garlic and red pepper first, then toss in the kale and mix it for a minute with tongs to get the garlic and pepper off the bottom. Cover for 2 minutes until cooked. I also use lemon juice instead of vinegar. Yum! - 2/13/08

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  • Incredible!
    5 of 5 people found this review helpful
    This is excellent. I am new to cooking Kale and this recipe really brought great flavor, paired with pork medallions and roasted root vegetables this is great. Thanks for sharing. - 2/8/09

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  • Incredible!
    4 of 4 people found this review helpful
    I read that kale is one of the best foods to eat for you, so decided to try to get some into my diet, this was a great recipe - 1/30/11

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  • Very Good
    4 of 4 people found this review helpful
    Really great. I added white beans to up the protein. - 7/11/10

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