Nutritional Guidelines (per serving) | |
---|---|
106 | Calories |
4g | Fat |
16g | Carbs |
5g | Protein |
Nutrition Facts | |
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Servings: Serves four as a side dish | |
Amount per serving | |
Calories | 106 |
% Daily Value* | |
Total Fat 4g | 5% |
Saturated Fat 1g | 3% |
Cholesterol 0mg | 0% |
Sodium 137mg | 6% |
Total Carbohydrate 16g | 6% |
Dietary Fiber 3g | 10% |
Protein 5g | |
Calcium 158mg | 12% |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. |
New to cooking with greens and just looking for a simple way to prepare them? Our favorite way is to just lightly sauté greens with a bit of garlic and scallions or shallots in olive oil with a sprinkle of sea salt and pepper or a touch of hot sauce.
This recipe calls for either kale or chard and a bunch of spinach as well. Vegetarian, vegan, and gluten-free, it's super nutritious and super delicious!
Add baked or fried tofu, and you've got yourself a simple vegetable stir-fry to accompany quinoa, rice or any other grain or grain mix. If you're not eating vegan, grate a little cheese right on top; try fresh Parmesan or a goat gouda.
Ingredients
- 1 large bunch kale (or chard)
- 1 large bunch spinach
- 2 to 3 cloves garlic (minched)
- 1 tablespoon olive oil
- 3 green onions (chopped, or 1 large shallot, minced)
- Sea salt (or Kosher salt, to taste)
- Freshly ground black pepper (to taste)
Steps to Make It
-
Gather the ingredients.
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Before you start, make sure your greens are prepared and ready to go. Give them a good rinse and let them dry.
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Kale and chard need to be removed from the thickest part of the stem, but the thinner softer stems are fine to leave on. Give them a coarse chop into chunks a bit bigger than bite-sized. Greens will cook down and reduce in size.
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Once your greens are prepared, heat the garlic in olive oil for about a minute.
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Then add the onions or shallot and heat for another minute or two.
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Add kale or chard and heat until just barely tender - about 6 to 8 minute for kale, and a little less for the chard.
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Add the spinach and cook just until wilted but still bright green - about 1 to 2 minutes.
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Season with salt and pepper, to taste.
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Serve immediately.