This simple saute combines nutrient-rich kale with garlic, onion and a little bit of spice for a flavorful, healthy side dish.

Yield: 4 servings

Difficulty Rating: Easy

Nutritional Highlights: One cup of kale has 36 calories, 0 grams of fat and 20 percent of the recommended daily value of dietary fiber.

Recipe Created By:
Recipe From: Illinois Farm Bureau Partners


  • 1 ½ pounds young kale, stems and leaves coarsely chopped
  • 3 tablespoons olive oil
  • 2 cloves garlic, finely sliced
  • ½ red onion, sliced very thin
  • ½ cup vegetable stock or water
  • salt and pepper
  • ¹⁄₈ teaspoon red pepper flakes
  • 2 tablespoons rice wine vinegar


  1. Heat olive oil in a large saucepan over medium-high heat. Add the garlic and red onion, and cook until soft but not colored. Raise heat to high, add the stock and kale, and toss to combine. Cover and cook for 5 minutes.
  2. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper and pepper flakes to taste, and add vinegar.

Nutrition Facts (per serving): Calories – 193, Total Fat – 11.9g, Protein – 6.5g, Vitamin A – 524%, Vitamin C – 343%, Calcium – 23%, Iron – 17%.

**Nutrition information is calculated using an online calorie calculator. Variations may exist. Values are based on a 2,000 calorie diet.

Recipe From: Farm Flavor -

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  1. Rachel Bertone says:

    Linked up at Foodie Friday and The Party Bunch