Garlic Sautéed Kale
Garlic Sautéed Kale is a simple, savory side dish made by quickly cooking curly or lacinato kale in a pan with olive oil and minced garlic. This preparation method is popular in many Western cuisines, particularly in American and Mediterranean cooking, as a quick way to tenderize the hearty greens. It typically requires only a few ingredients, often finished with a squeeze of lemon juice or a pinch of red pepper flakes for added flavor.
🍽️ Nutrition at a glance
This dish is very low in carbohydrates and calories, while being a good source of plant-based protein and dietary fiber. It is exceptionally high in vitamins K, A, and C, as well as minerals like manganese and calcium, making it a nutrient-dense addition to any meal.
Nutrition breakdown
| Calories | 50 kcal |
| Protein | 3.5 g |
| Carbs | 6 g |
| Fat | 2.5 g |
| Fiber | 2.5 g |
| Sugar | 1 g |
| Sodium | 150 mg |
| Vitamin K | 680 mcg |
| Vitamin A | 10000 IU |
| Vitamin C | 40 mg |
| Calcium | 100 mg |
| Potassium | 300 mg |
| Iron | 1.5 mg |
| Magnesium | 20 mg |
| Manganese | 0.5 mg |
Per 1 cup (130 g) · estimated, varies by recipe
💡 What's interesting
Kale is a member of the cruciferous vegetable family, known for its high levels of antioxidants and anti-inflammatory compounds. Culturally, this simple preparation has helped elevate kale from a humble garnish to a celebrated superfood in modern health-conscious diets.
