Sautéed kale with garlic and olive oil

Sautéed kale with garlic and olive oil recipe videos

Sautéed kale with garlic and olive oil is a simple yet flavorful side dish featuring leafy green kale quickly cooked in olive oil with aromatic garlic. It's a staple in Mediterranean and Italian-American cuisines, often served alongside pasta, grilled meats, or as a standalone vegetable dish. The preparation highlights the kale's earthy flavor while the garlic and oil add richness and depth.

🍽️ Nutrition at a glance

This dish is low in carbs and protein but provides healthy fats from the olive oil. It's an excellent source of vitamins A, C, and K, as well as fiber and antioxidants. A typical serving (about 1 cup) contains roughly 100-150 calories, depending on the amount of oil used.

Nutrition breakdown

Calories	120 kcal
Protein	3.5 g
Carbs	8 g
Fat	9 g
Fiber	2.5 g
Sugar	1.5 g
Sodium	180 mg
Vitamin K	500 mcg
Vitamin A	800 mcg RAE
Vitamin C	40 mg
Calcium	150 mg
Potassium	350 mg
Iron	1.5 mg
Manganese	0.5 mg
Folate	30 mcg

Per 1 cup (130 g) · estimated, varies by recipe

💡 What's interesting

Kale belongs to the cruciferous vegetable family, which is celebrated for its potential health benefits, including anti-inflammatory properties. The quick sautéing method helps preserve its vibrant color and nutrients, making it both a nutritious and visually appealing addition to meals.