Healthy Lifestyle Diets Vegetarian Recipes Vegetable Recipes for Vegetarian Diet Healthy Vegetarian Kale Recipes Basic Sautéed Kale 4.3 (3) 3 Reviews Simply sautéed kale seasoned with a blast of sherry vinegar is a deluxe combination. By EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on September 19, 2023 Tested by EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Trending Videos Close this video player Cook Time: 10 mins Additional Time: 15 mins Total Time: 25 mins Servings: 4 Yield: 4 servings, about 1/2 cup each Nutrition Profile: Low-Carb Diabetes-Appropriate Dairy-Free Healthy Immunity Low-Sodium Low Added Sugar High-Fiber Heart-Healthy Vegan Vegetarian Gluten-Free Low-Calorie Jump to Nutrition Facts Ingredients 1 tablespoon plus 1 teaspoon extra-virgin olive oil, divided 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip) ½ cup water 2 cloves garlic, minced ¼ teaspoon crushed red pepper 2-3 teaspoons sherry vinegar, or red-wine vinegar ¼ teaspoon salt Directions Heat 1 tablespoon oil in a Dutch oven over medium heat. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add water, reduce heat to medium-low, cover and cook, stirring occasionally, until the kale is tender, 12 to 15 minutes. 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. Remove from the heat and toss together. Stir in vinegar to taste and salt. Tips Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking. Originally appeared: EatingWell Magazine, January/February 2010 Rate It Print Nutrition Facts (per serving) 98 Calories 6g Fat 10g Carbs 5g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size about 1/2 cup Calories 98 % Daily Value * Total Carbohydrate 10g 4% Dietary Fiber 4g 15% Total Sugars 3g Protein 5g 10% Total Fat 6g 7% Saturated Fat 1g 4% Vitamin A 11375IU 228% Vitamin C 136mg 151% Folate 160mcg 40% Sodium 189mg 8% Calcium 171mg 13% Iron 2mg 9% Magnesium 54mg 13% Potassium 559mg 12% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved