How to cook kale – Sauteed Kale Recipe with Lemon and Garlic

Learn how to cook kale easily on the skillet to make them taste appetizing with just two common ingredients- lemon juice & garlic. As an add-on, you’ll find some tips for choosing good quality kale leaves and their health benefits.

1. How to Choose Good Kale

  • The fresh deep green color kale leaves that are moist with no discoloration or yellowing are good ones. Yellow/brown patches indicate that it’s over-ripe or sun-burnt.
  • Irrespective of which variety of kale you purchase, check the curls. The curls should be firm/crisp instead of drooping.
  • Ensure there are no holes in the leaves as it’s a sign of being infected with insects. 
  • If you prefer eating fresh kale leaves opt for the bunch with small leaves as they are softer in texture and milder in taste. For cooking small/medium-sized leaves are good.
  • Avoid the big coarse-textured leaves if you cannot handle the bold flavor.

How to cook kale

2. How to cook kale – Easy Sauteed Kale Recipe With Lemon and Garlic

       2.1. Things you’ll need

  • A bunch of kale (approximately 0.75 pounds)
  • 1 tablespoon of extra virgin olive oil
  • 2 garlic cloves (peeled and sliced finely)
  • Salt (to taste)
  • Chili flakes (to taste) (optional)
  • 2 teaspoons of lemon juice (freshly squeezed)

       2.2. How long to Cook Kale

       It takes 5-6 minutes to cook kale! Prepping the leaves, garlic, & lemon requires about 5 minutes.

       2.3. Cooking Process

Step 1: Wash the bunch of kale, tear the leaves from the stem, pat dry, and chop/tear into bite-size pieces.

Step 2: Place a large-sized cast iron skillet on the stove over high heat.

Step 3: Once the skillet is really hot, turn down the heat to medium. Drizzle the oil and add the garlic. Cook for 15-20 seconds by stirring continuously.

Step 4: Add the chopped kale leaves gradually so that they fit in the skillet properly. Stir and cook for 30-60 seconds. Once the first batch wilts, add in the next batch of freshly chopped kale leaves. Continue till all the kale leaves are in the skillet.

(*Do not overcrowd the skillet by adding all the kale leaves at one go) 

Step 5: Season with salt and cook till the leaves soften and some portions turn slightly brownish.

Step 6: Turn off the stove, drizzle the lemon juice, and sprinkle the chili flakes. Give it a toss and transfer to a serving bowl.

3. Health Benefits of Kale

Kale is packed with protein, fiber, omega-3 fatty acids, Vitamins A, B, C, & k as well as various minerals like manganese, iron, calcium, etc.

The anti-inflammatory kale leaves consist of properties to fight against cancer-causing cells. As a good source of anti-oxidant, consuming Kale can help with cellular detoxification and cleanse the body of harmful environmental & dietary toxins. The fiber content present in Kale aids in monitoring and reducing cholesterol levels.

Now that you have learned how to cook kale effortlessly on the stove within minutes, do try this recipe and enjoy it with your family.