Sautéed Garlic Kale
Sautéed Garlic Kale is a simple, flavorful side dish where tender kale leaves are quickly cooked in olive oil with fragrant minced garlic. This dish is a staple in many Western kitchens, particularly popular in American and European cuisines as a quick, healthy accompaniment to main courses.
🍽️ Nutrition at a glance
This dish is low in carbohydrates and fat, while providing a good source of plant-based protein and is exceptionally high in vitamins K, A, and C, as well as minerals like manganese. A typical serving contains roughly 100-150 calories, depending on the amount of oil used.
Nutrition breakdown
| Calories | 65 kcal |
| Protein | 4.5 g |
| Carbs | 6 g |
| Fat | 3.5 g |
| Fiber | 2.5 g |
| Sugar | 0.5 g |
| Sodium | 250 mg |
| Vitamin K | 680 mcg |
| Vitamin A | 9600 IU |
| Vitamin C | 40 mg |
| Calcium | 150 mg |
| Potassium | 350 mg |
| Magnesium | 30 mg |
| Iron | 1.8 mg |
| Manganese | 0.6 mg |
Per 1 cup (130 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish represents the modern embrace of leafy greens as a quick, nutritious staple. Nutritionally, kale is a powerhouse cruciferous vegetable, and sautéing it with garlic not only enhances its flavor but also helps make its fat-soluble vitamins more available for the body to absorb.
