Steam-Sautéed Kale with Garlic & Olive Oil

Steam sauteed garlic kale

I learned how to steam-sauté during my nutrition master’s program at the Maryland University of Integrative Health. If I’m not roasting veggies, I’m preparing them this way. Everything – oil, garlic, salt, greens – are added to a skillet together. Add a lid and sauté at medium heat for a few minutes. Time will depend on the type of veggie – with greens taking a couple of minutes and carrots or onions taking longer. You want the veggie to be almost ready. Then take the lid off, increase the temperature slightly, and stir. Extra water will evaporate and you will be sautéing. This is an easy method and I like it because it keeps all the vitamins and minerals with the veggies, and the flavors combine nicely.

Steam-Sauteed Kale with Garlic & Olive Oil

Course Breakfast, Side Dish, Vegetarian
Cuisine American
Keyword Dairy-free, Gluten-free, Quick Dinners, Vegan, Vegetarian
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Servings 3 servings
Calories 140 kcal
Author Debra Brunk


  • 1 Tbsp. olive oil
  • 1 - 2 cloves garlic minced
  • 1/4 tsp red chili flakes
  • 1 bunch kale ribs/stems removed, thinly sliced
  • Sea salt to taste
  • Freshly ground pepper to taste


  1. In a large skillet with lid, heat oil over medium heat.
  2. Add garlic and chili flakes and saute for 2 minutes, or until garlic just starts to brown.
  3. Add the kale and toss to coat with oil.
  4. Cover skillet and simmer on low for about 5 minutes.
  5. Remove lid, increase heat to medium, add salt/pepper, and saute until most of the moisture has evaporated.
  6. Serve immediately.

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