If you’re looking for a nutrient-rich leafy green to add to your diet, kale is a great option. This blog post will provide a step-by-step guide on how to cook kale. Besides, I also share some tips help you to pick good kale leaves.

1. How Do You Pick Kale From The Store?

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 sunburnt.

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.

2. How To Cook Kale


  • 1 bunch of kale
  • 2 tablespoons of olive oil
  • 3 cloves of garlic, minced
  • Salt and pepper to taste
  • 1 tablespoon of lemon juice (optional)


To prepare kale, rinse the kale leaves thoroughly under running water. This will help remove any dirt or debris that may be on the leaves.

Remove the tough stems from the kale leaves. You can do this by either tearing them off with your hands or using a knife to cut them away from the leafy part of the plant. Once the stems are removed, chop the kale leaves into bite-sized pieces.

Heat the olive oil in a large skillet over medium heat.Then add the minced garlic and sauté for about 1 minute, until fragrant.

Add the chopped kale to the skillet and stir to coat it with the oil and garlic. Sprinkle with salt and pepper to taste.

Cook the kale for about 5-7 minutes, stirring occasionally, until it has wilted and become tender. If desired, drizzle the kale with lemon juice and give it one final stir.

Remove the skillet from heat and serve the sautéed kale as a side dish or use it as a base for other dishes.

How To Cook Kale | Sautéed Kale Recipe

4. What To Eat With Sauteed Kale?

Grains: Serve sauteed kale alongside cooked grains, such as brown rice, quinoa, or farro, for a filling and nutritious meal.

Eggs: Fried eggs, poach eggs, or scramble eggs to serve with your sauteed kale for a hearty breakfast or brunch.

Proteins: Top your sauteed kale with your favorite protein, such as baked chicken breast, baked salmon, or baked tofu, for a complete and satisfying meal.

Legumes: Legumes like chickpeas, lentils, or black beans can be a healthy and delicious pairing with sauteed kale. They are also a good source of protein.

Starchy vegetables: Starchy vegetables like roasted sweet potatoes, roasted butternut squash, or acorn squash can be a delicious pairing with sauteed kale. The sweetness of the vegetables can balance the kale’s bitterness.

Pasta: Toss sauteed kale with pasta, a bit of olive oil, and Parmesan cheese for a quick and easy vegetarian meal.

Thanks for following along with my article on how to cook kale! I hope you feel it helpful. If you have any questions or comments, please leave them below.

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julia jane

Julia Jane is a home cook inspired by her mother's cooking. With the desire to share my cooking experiences with everyone, she created this website

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