Stir-fried Kale with Garlic
Stir-fried Kale with Garlic is a simple yet flavorful vegetable dish featuring tender kale florets and stems quickly cooked in a hot wok with aromatic garlic. It is a staple home-style dish in many Chinese households and restaurants, often seasoned with a splash of soy sauce or a pinch of salt. The dish is celebrated for its ability to transform a hearty green into a savory, garlicky side in just minutes.
🍽️ Nutrition at a glance
This dish is low in calories and carbohydrates, making it a light yet nutrient-dense option, with a typical serving containing roughly 80-120 calories. Kale itself is a powerhouse, providing an excellent source of vitamins K, A, and C, as well as fiber and antioxidants, while the cooking oil adds a small amount of healthy fats.
Nutrition breakdown
| Calories | 80 kcal |
| Protein | 4.5 g |
| Carbs | 8 g |
| Fat | 4 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Sodium | 300 mg |
| Vitamin K | 500 mcg |
| Vitamin C | 45 mg |
| Vitamin A | 300 mcg RAE |
| Calcium | 120 mg |
| Potassium | 350 mg |
| Iron | 1.5 mg |
| Magnesium | 25 mg |
| Folate | 30 mcg |
Per 1 cup (130 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish represents the Chinese cooking principle of 'wok hei' or 'breath of the wok,' where high heat and quick cooking preserve the vegetable's vibrant color and crisp-tender texture. Nutritionally, the quick stir-fry method helps retain kale's heat-sensitive nutrients like vitamin C better than prolonged boiling, making it a smart way to enjoy its benefits.
