Cooked kale with red onion

Sauteed Kale with Onions & Garlic

Sauteed Kale 300x200 - Sauteed Kale with Onions & Garlic

Kale has been around forever but has been enjoying superfood status for awhile. Kale belongs to the group of vegetables called crucifers.  Kale, and crucifers are potent cancer fighters. Their unique compounds help the liver and cells to detoxify carcinogens; helping them be converted into less dangerous forms.


Kale is tougher than spinach for example but will soften nicely when sauteed. Onion and garlic not only add their own cancer-fighting compounds but add a nice flavour to the kale too.

Sauteed Kale, Onions & Garlic

Course Side Dish
Cuisine American
Keyword garlic, kale, vegetable
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes


  • 1 large bunch of fresh kale
  • 2 cooking onions yellow work well
  • 2-3 cloves of garlic
  • 2 cups/500 ml of chicken or vegetable stock
  • Olive oil


  1. Wash kale and remove most of the stalk leaving the leaves. Chop leaves to desired size/pieces.
  2. Saute peeled, thinly sliced onions and minced or crushed garlic in olive oil over a medium heat for about 3-5 minutes.
  3. Add kale to onion & garlic, cover and let kale sweat for about 3 minutes
  4. Add stock and simmer until kale is tender, about 5 to 7 minutes

Doug Cook RDN is a Toronto based integrative and functional nutritionist and dietitian with a focus on digestive, gut, and mental health.  Follow me on Facebook, Instagram and Twitter.

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