Light yet hearty, this kale and lentil sauté is the perfect lunch, snack or main dish.
This kale and lentil sauté is the perfect addition to your vegan or meat-free menu without compromising protein intake. This dish is very simple to make and cooks up in only 10 minutes so it’s a great last-minute option.
If you don’t like chopping you can also buy bagged kale to skip that task to make this a 10-minute meal. We already use canned lentils to speed up the recipe so why not make it even easier on yourself?
This dish is rich in protein, fiber, Vitamin A and Vitamin C and it the perfect healthy addition of a plant-based main to your meatless menu.
Preparing Sautéed Kale with Lentils
Ingredients
Kale: Kale is a cruciferous vegetable and a member of the cabbage family, though it does not come in a head the way cabbage does. It has large dark green or purple leaves that are almost frilly at the ends. Kale can be eaten raw or cooked, though mature leaves can be a bit tough.
Canned Green Lentils: Green lentils are a legume and are a seed of the lentil plant. These are typically the variety that you find canned whish is what is recommended in this recipe. They hold their shape well when cooked and add fiber, protein, vitamins and minerals to this dish.
Garlic: Garlic is a bulb that is edible and is grown in soil. Though the green shoots it sprouts, called garlic scapes, are also edible, we are referring to the actual bulb that the scapes grow from. Garlic bulbs are made up of multiple cloves and depending on the variety you may have anywhere from 4 to 10 cloves, if not more. This is important to know because recipes often call for a specific number of cloves that can vary in size greatly.
Olive oil: I use olive oil for this recipe because of its mild flavour. Olive oil is the fat extracted from olives. The least processed is extra virgin olive oil, which I use in this recipe.
Red pepper flakes: Red pepper flakes are made from dried and crushed peppers of multiple varieties, like bell, cayenne, jalapeno, chili. They add heat to dishes with the intensity varying based on the quantity used.
How to Make Kale and Lentil Sauté
This recipe is very simple. Preparing the kale is the hardest part and it all cooks up in no time.
Step 1: Prepare the ingredients
Start by washing and chopping the kale. Then peel the garlic clove and if you don’t have a garlic press mince it.
Open the can of chickpeas and drain it rinsing the lentils under cold water.
Step 2: Cook the kale
Add the oil to a pan and heat it up on medium heat.
Add the chopped kale and toss it to coat in the oil. Add half the salt to the pan and toss again. Fry stirring occasionally for 5 minutes making sure not to burn the leaves.
Step 3: Complete the Kale and Lentil Sauté
Now remove the kale from the pan. Then add 1 tbsp oil, the red pepper flakes and press in the garlic. Sautee for 30 seconds then add the lentils, turmeric and remaining salt. Toss everything to coat and sauté for a minute or two. Add the kale back to the pan and toss once again.
Substitutions
Kale: Although this is one of the start of this dish, kale can easily be substituted with other dark leafy greens like chard, collard greens or bok choy.
Lentils: We use canned lentils for this recipe because we want to save time. With that said if you want to use dry lentils you can use those as well you will have to boil them first. Alternatively, you can replace lentils altogether by using canned chickpeas or white beans.
Serving Kale and Lentil Sauté
Kale and lentil sauté is a simple but versatile dish. I like to make a batch on the weekend and bring to work for snacks. I divide this recipe into 4 when having this dish as a snack.
You can also serve this kale and lentil sauté as a main dish with your dinner. Serve it over quinoa to make a delicious power bowl or with a side like roasted potatoes for a complete meal.
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Kale and Lentil Sautee Recipe
Equipment
- Can opener
- Knife
Ingredients
- 4 cups kale see substitutions
- 1 cup canned lentils see substitutions
- 1 garlic clove
- 2 tbsp oil
- ¼ tsp red pepper flakes optional
- ¼ tsp turmeric
- ¼ tsp coarsely key ground salt
Instructions
- Wash and chop the kale.4 cups kale
- Open the can of lentils and drain it rinsing the lentils under cold water.1 cup canned lentils
- Peel the garlic clove and if you don’t have a garlic press mince it.1 garlic clove
- Add the oil to a pan and heat up on medium heat.2 tbsp oil
- Add the kale and toss to coat in the oil then add half the salt. Toss again and fry stirring occasionally for 5 minutes.4 cups kale, 1/4 tsp coarsely key ground salt
- Remove the kale from the pan. Then add 1 tbsp oil, and add the red pepper flakes and press in the garlic. Sautee for 30 seconds then add the lentils, turmeric and remaining salt. Toss everything to coat and sauté for a minute or two. Add the kale back to the pan and toss once again.4 cups kale, 1 garlic clove, 2 tbsp oil, 1/4 tsp red pepper flakes, 1/4 tsp turmeric
- Remove from heat and serve on its own, over quinoa or with roasted potatoes.
