Sauteed Kale

Sauteed Kale

Kale is abundant this time of year, and it is oh-so healthy! It is chock full of vitamin A, and has respectable amounts of calcium, iron, protein, potassium, and vitamin C. Not to mention all the phyto-nutrients in that dark green pigment! When I first tried to cook kale, I just steamed it and served it plain, and wasn’t impressed. After some trial and error, I’ve happened on the following way to cook kale – sauteed, and tossed with toasted pine nuts and raisins. Pine nuts make any dish taste delicious, and I especially like the way the sweet raisins contrast with the strong flavor of the kale. Enjoy this one often!


  • 2 Tbsp extra virgin olive oil
  • 2 cloves garlic, crushed or finely chopped
  • 1 large bunch raw kale, de-stemmed and chopped *
  • 1/4 cup pine nuts, toasted **
  • 1/4 cup raisins
  • salt and freshly ground black pepper to taste


Heat olive oil in a large skillet over medium heat. Add garlic and sautee for about one minute. Add kale and sautee until it looks bright green all the way through (about 5 minutes). If your pan is small you may need to add kale in batches, as it will shrink as it cooks. Remove from heat and stir in pine nuts and raisins. Salt and pepper to taset, and serve immediately.

* To easily remove the stems of kale, simply hold kale by the stem (stem facing you), and push the leafy portion down the stem with your other thumb and fingers.

** To toast raw pine nuts, place them in a single layer on a cookie sheet and bake them in a 350 degree oven for about 5 minutes. You will want to check these frequently as pine nuts will burn in an instant! I recommend toasting them as your first step and having them set aside before you begin cooking the rest of your meal. It is just too easy to burn them when you are distracted with whatever else you might be cooking!

5 comments Add yours
  1. I was looking for pictures of Kale varieties and I came across your website and this kale recipe. Now I’m not a fan of mixing sweet things into savory, such as raisins, but this sounds quite good. My most recent sauteed kale experiment worked out wonderfully well. I’m hungry just thinking about it.

    I took one Tofurky Italian Sausage (I don’t like fake meat, but this is heaven), sliced it into 1/2″ rounds and crisped it up for about 5 minutes in Extra Virgen Olive Oil.
    Next, I added a few chopped Garlic cloves for a minute, and then a whole head of Kale (washed and torn into 2-5″ pieces). I added Sea Salt and a splash or two of Red Pepper flakes.
    Last, I added 1 can of drained and rinsed Cannellini beans. I let the whole thing cook for about 2 minutes and voila!
    It’s my vegan take on a delicious tuscan stew. Super protein/vitamin/mineral/fiber rich side dish for say, an arabiata sauce over penne or spaghetti đŸ™‚

    Total cooking time = 5-7 minutes.
    As a side dish it easily serves 4.

    The only tip I have is to be careful of the brand of cannellini beans you buy, as some are more firm and can cook 5-10 minutes without a problem – but others tend to mush and fall apart after 2 minutes.

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