Basic Sautéed Kale


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  • 1 tablespoon extra-virgin olive oil, divided
  • 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Cooking Tip)
  • 1/2 cup water
  • 1/4 teaspoon crushed red pepper
  • 2-3 teaspoons sherry vinegar or red-wine vinegar
  • 1/4 teaspoon salt
  • 2 cloves garlic, minced


  1. Heat 1 tablespoon oil in a Dutch oven over medium heat.
  2. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute.
  3. Add water, reduce heat to medium-low, cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes.
  4. Push kale to one side, add the remaining 1 teaspoon oil to the empty side and cook garlic and crushed red pepper in it until fragrant, 30 seconds to 1 minute.
  5. Remove from the heat and toss together.
  6. Stir in vinegar to taste and salt.

Nutritional Information

Serving Size: 2-3
Calories: 104
Total Fat: 5 g
Saturated Fat: 1 g
Trans Fat: 0 g
Sugar: 0 g
Sodium: 20 mg
Carbs: 13 g
Protein: 6 g


American Heart Association

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