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How to Make a Delicious Platter of Kale

Yes, it's quite possible. Kale is tough to chew when raw, but when cooked properly and combined with onions, garlic, and lemon juice, it makes an excellent companion to rice, quinoa, eggs, fish, chicken, and beef.

Cooking kale actually helps your body extract more nutrients from within. Kale is naturally abundant in vitamin C, carotenoids, iron, and phytonutrients called glucosinolates that can significantly reduce your risk of most types of cancer. - Ben Kim

To make a delicious platter of sautéed kale, you'll need:


1 bunch of kale, washed and chopped into bite-size pieces
1 yellow onion, sliced
1-2 cloves of garlic, minced or finely chopped
2-3 tablespoons of extra virgin olive oil
Juice of 1/4 lemon
1/2 cup of vegetable broth or water
Sea salt and pepper, to taste (optional)


Warm olive oil over medium heat in a large pot or pan.


Add onions and cook for 3-5 minutes or until slightly translucent. Be sure to stir the onions around once in a while so that they don't burn.



Add garlic and kale and mix them together with onions.




Allow garlic, kale and onions to cook for one minute, then add vegetable broth and cover pot or pan for 4-6 minutes.

Check kale from time to time starting at the 4 minute mark for tenderness.

Once kale is tender, add sea salt and just a few drops of lemon juice. Be sure to taste as you add lemon juice. Adding too much can turn the whole dish sour. Give it one last stir and serve.



For a printer-friendly version of this recipe without photos, click here:

Sautéed Kale Recipe


We enjoy this sautéed kale dish with avocado slices and a bowl of brown rice or quinoa. Many thanks to Kristen for the lovely photos.


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I made this recipe today and love it. Simple and easy to make and I added just a touch of 5-spice seasonings to it. Wonderful!

Dr. Kim, I came across your website by chance and I absolutely love it.

This is a standard way of preparing all vegetables in South India, particularly the Konkan region which includes Goa and a part of Mangalore. We add sliced green chillies at the onion saute-ing stage. We also usually add a generous handful of grated coconut immediately after cooking vegetables this way. It adds a yummy taste and aroma with the added benefit of increasing fibre in the meal. Do respond with your comments.

Best regards


If you use coconut oil in place of olive oil, you can actually fry the onions and garlic to a golden brown, which carmelizes them adds a lot of flavor. If you're going to go to the trouble of making this, you might as well go for as much flavor as possible.