Sautéed kale with garlic and lemon
Sautéed kale with garlic and lemon is a simple, flavorful side dish made by quickly cooking fresh kale leaves in olive oil with minced garlic, finished with a bright squeeze of lemon juice. It typically includes kale (curly or lacinato), garlic, olive oil, lemon juice, salt, and sometimes red pepper flakes. This preparation is popular in Mediterranean and modern American cuisines as a quick, healthy vegetable side.
🍽️ Nutrition at a glance
This dish is low in carbohydrates and fat while being a good source of plant-based protein, fiber, and essential nutrients like vitamins A, C, and K, as well as minerals such as calcium and iron. A typical serving (about 1 cup cooked) contains roughly 100-150 calories, depending on the amount of oil used.
Nutrition breakdown
| Calories | 55 kcal |
| Protein | 3.5 g |
| Carbs | 7 g |
| Fat | 2.5 g |
| Fiber | 2.5 g |
| Sugar | 1.5 g |
| Sodium | 180 mg |
| Vitamin K | 680 mcg |
| Vitamin A | 6800 IU |
| Vitamin C | 35 mg |
| Calcium | 100 mg |
| Iron | 1.2 mg |
| Magnesium | 20 mg |
| Potassium | 300 mg |
| Manganese | 0.5 mg |
Per 1 cup (130 g) · estimated, varies by recipe
💡 What's interesting
Kale is a nutrient-dense superfood with roots in ancient Mediterranean and Northern European diets, and this preparation method helps preserve its vitamins while making it more digestible. The combination of garlic and lemon not only enhances flavor but also boosts the absorption of iron from the kale due to the vitamin C in the lemon.
