Stir Fry Kale

Stir Fry Kale - A healthy and delicious side dish made with just 5 ingredients, Kale, Fresh Garlic, Shallots, Sun-dried Tomatoes, & Kosher Salt.

stir fry kale

Stir Fry Kale – A quick and easy side dish that pairs with almost anything.  I have to say that kale is one of our favorite leafy greens and lately I’ve been putting it in many of our dishes.  It’s delicious, healthy, and very economical. It’s great when added to soups, pastas, salads,  or even on its own as in this Stir Fry Kale.

If you’re struggling with ways of adding more green leafy veggies into your diet, you can’t go wrong with kale.  Kale is a super-food that’s packed with an abundance of nutrients, such as vitamins K, A, C, and magnesium.  This popular health food is low in calories, high in fiber and contain zero fat.  The health benefits of kale are limitless and is a great food of choice to manage or ward off certain illnesses or ailments.

Today, I thought I would take a few minutes to share this really quick and easy Stir Fry Kale recipe that you could whip up to go along side your main dish this weekend.  So hopefully I’ve caught you just before you leave for your weekend trip to the grocery store.  So, if you haven’t ever purchased kale before, challenge yourself to cook with kale this weekend.  I think you’ll be glad that you did.  So don’t be shy – grab some bunches of kale and use it in a recipe this weekend.  As a side note, kale is similar to spinach and other green leafy vegetables in the sense that it cooks down to barely nothing.  For example, when making Stir Fry Kale, you’ll notice that your saute pan is full of beautiful green leafy kale; however, as the leaves begin to wilt the serving size gets small.  I would recommend that you’re mindful of this and the number of people you’ll be serving.

HOW TO MAKE STIR FRY KALE

Type of Kale:  There are different types of kale, but for this recipe, I used curly leaf kale which is the most common type of kale found at local grocery stores.  Its leaves are curly hence the name, and the stems are very fibrous and should be removed before cooking.

Prior to stir frying the kale, remove the stems and discard, give the kale a rough chop  and wash the kale extremely well.  Sometime, I even use a fruit and vegetable wash when I have it on hand.

Aromatics:  If you’re looking to take your Stir Fry Kale to the next level, it’s a must that you saute a combination of fresh minced garlic and sliced shallots.  The release of the aromatics once heated adds a wonderful flavor and delightful taste.

Extra Virgin Olive Oil:

Extra virgin olive oil is a healthy oil with a low smoking point which makes it an ideal oil for cooking food that doesn’t require a lot of cooking time.

Note: Sun-dried tomatoes are optional but recommended if you have some on hand.  If not, don’t worry you’ll still love the taste.

 

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HOW LONG TO COOK STIR FRY KALE

Literally speaking, Stir Fry Kale takes 3 to 5 minutes to cook.  It’s done when the leaves start to wilt.  But, be careful of not overcooking as you still want the leaves to have a slight crunch.

If you’ve never cooked with kale or haven’t in a while, I think you’ll love this quick and delicious Stir Fry Kale recipe.  It’s the perfect weekend or weeknight side dish.

If you’re looking for other quick and delicious side dishes, checkout these:

Oven Roasted Potatoes

Cauliflower Fried Rice

Oven Roasted Beets

Slow Cooked Black Beans

I’d love to hear your comments in the comment section below.  If you love Pinterest or Instagram, I’d love for you to follow me.  More importantly, thank you for visiting my blog.

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stir fry kale
Stir Fry Kale
Prep Time
7 mins
Cook Time
5 mins
Total Time
12 mins
 

Stir Fry Kale - A healthy and delicious side dish made with just 5 ingredients, kale, fresh garlic, shallots, sun-dried tomatoes, & kosher salt.

Course: Side Dish
Cuisine: American
Keyword: kale recipes, sauteed kale with garlic, stir fry vegetables, whole30 recipes
Servings: 4 people
Calories: 130 kcal
Author: CookingwithBliss
Ingredients
  • 2 tbsp extra virgin olive oil from jarred sun-dried tomatoes
  • 2 garlic cloves minced
  • 1/2 shallots sliced
  • 4 bunches curly kale
  • 1/2 tsp kosher salt more or less to taste
  • 1/4 cup jarred sun-dried tomatoes optional
Instructions
  1. Remove the stems from the kale, give the kale a rough chop, wash the kale really well and dry with paper towel or a salad spinner.  Set aside.

  2. Minced garlic cloves, thinly slice half of one shallot, and sun-dried tomatoes.  Set aside.

  3. Add extra virgin olive oil to a saute pan over medium heat.  Add garlic and shallots and saute until just until fragrant.  Add kale.  Using a spoon, begin to move the kale around frequently until it begins to wilt about 3 to 5 minutes.  Add salt to taste.

  4. Serve immediately and ENJOY.

Recipe Notes

**Please note: Nutritional values serve as a guide only as values may vary.

 

Instead of a shallot, you can use an onion. 

 

Do not use too much onion as you do not want the taste of the onion to over-power the kale.

Nutrition Facts
Stir Fry Kale
Amount Per Serving
Calories 130 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Sodium 340mg 14%
Potassium 648mg 19%
Total Carbohydrates 12g 4%
Protein 5g 10%
Vitamin A 259.7%
Vitamin C 190%
Calcium 19.8%
Iron 10.6%
* Percent Daily Values are based on a 2000 calorie diet.

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