Description
Kale is sauteed with broccoli florets, red pepper, and onions until just wilted and fragrant in a single pan. The simple stovetop technique creates a quick, comforting dish where the veggies soften slightly while retaining bite. It comes together in 15 to 20 minutes for an easy everyday vegetable forward meal.
Cultural Background
Kale originated in the eastern Mediterranean and Anatolia, where it was cultivated for food beginning by 2000 BCE at the latest.[[1]](https://en.wikipedia.org/wiki/Kale) Simple sautéed kale preparations appear in various European traditions, including a Northern Turkish dish of sautéed kale with onions and olive oil, as well as hearty vegetable sides in Italian and Portuguese cuisines that emphasize quick cooking of greens.[[2]](https://ediblemadison.com/stories/kale) The one-skillet method draws from longstanding practices of using abundant seasonal produce in straightforward stovetop dishes across these regions.
Recipe Info
PREP TIME: 10 minutes
COOK TIME: 10 minutes
TOTAL TIME: 20 minutes
SERVINGS: 4
DIFFICULTY: Easy
Ingredients
- 2 large bunches kale (about 12-16 cups chopped leaves), stems removed and leaves roughly chopped
- 2 medium onions, thinly sliced
- 1 large red bell pepper, thinly sliced
- 3 cups broccoli florets
- 3 tablespoons olive oil
- 1 teaspoon salt, or to taste
- 1/2 teaspoon black pepper, or to taste
Instructions
- Heat a large skillet over medium heat and add 2 tablespoons of the olive oil. Once shimmering, add the sliced onions and cook for 3-4 minutes, stirring occasionally, until they begin to soften and turn translucent.
- Add the sliced red bell pepper to the skillet and cook for another 2 minutes, stirring frequently, until the pepper starts to soften slightly.
- Stir in the broccoli florets and cook for 2 minutes, tossing to combine with the onions and pepper; the broccoli should begin to brighten in color.
- Add the chopped kale in batches if needed to fit the pan, along with the remaining 1 tablespoon of olive oil, salt, and black pepper. Cook for 3-4 minutes total, stirring often, until the kale is just wilted, fragrant, and vibrant green while still retaining some bite and texture; do not overcook.
- Remove from heat and serve immediately while hot.
Tips
- Add the kale in batches and stir constantly to ensure even wilting without steaming or becoming soggy.
- Avoid overcooking the kale beyond the point of wilting to preserve its vibrant color, nutrients, and slight crunch.
- Substitute yellow or white onions if red onions are unavailable, or add a pinch of red pepper flakes for subtle heat if desired.
Nutrition
Calories: 180
Protein: 6g
Carbs: 18g
Fat: 11g