A Simple Kale Recipe: Sautéed Kale with Tahini Sauce

In a previous post I provided 8 Foods You Need In Your Nutrition Plan. One of the foods that I mentioned in that list is kale.

I believe that an important aspect of eating healthy is to keep it simple. I’m busy, you’re busy, we’re all busy, and most of the time, none of us have the time to make complicated meals.

Information About Kale

One of the healthiest vegetables on the planet. Kale belongs to the same family as cabbage, broccoli, collards, and Brussels sprouts. One cup contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K.

Without having a recipe of my own to provide, I searched the internet for one that I could brand with my JohnnyFit seal of approval. Below is a kale recipe originally published on Simply Recipes.

Sautéed Kale with Tahini Sauce Recipe

Prep time: 10 minutes

Cook time: 15 minutes

INGREDIENTS

1 pound kale, well rinsed

2 Tbsp olive oil

1 cup chopped onion

1 clove garlic, minced

Salt

4 Tbsp tahini (use tahini made with toasted sesame seeds, not raw)

2 Tbsp lemon juice

3-4 Tbsp water

1 teaspoon dark sesame oil

1 Tbsp toasted sesame seeds for garnish

METHOD

1. Using a sharp paring knife, cut out the rib of each kale leaf. Discard or compost. Slice the leaves roughly 1/2-inch thick.
2. Heat olive oil on medium high heat in a large sauté pan. When hot, add the chopped onion. Cook for a couple of minutes until translucent. Add the garlic and cook for a minute more.
3. Add the kale to the sauté pan. Even if you have a pretty large pan, it will be practically falling out of it. Put in as much as you can and use tongs to turn over and mix with the oil and onions. After a couple minutes it should wilt a bit so you can add the rest of the raw kale. Cook, turning the leaves over occasionally until the leaves have wilted and are tender. Sprinkle a little salt over the leaves while cooking.
4. While the kale is cooking, whisk together the tahini, lemon juice, water, 1/2 teaspoon of salt, and dark sesame oil. Add more salt and sesame oil to taste.
5. Once the kale is done, toss in the sauce, reserving a little to drizzle on top.

Serve, topped with a little sauce and toasted sesame seeds.

SERVES 4