When it comes to creating a flavorful and nutritious dish, Sautéed Kale with Caramelized Onions are a winning combination. Both ingredients bring their own unique flavors and nutritional benefits to the table, making them a perfect pair for a variety of dishes. Whether you’re looking for a side dish to accompany your main course or a hearty topping for your favorite grain bowl, caramelized onion and sautéed kale are sure to satisfy your taste buds and provide a healthy dose of essential nutrients.
Kale
Kale is often hailed as a superfood, thanks to its impressive nutritional profile. Rich in vitamins A, C, and K, as well as minerals like calcium and potassium, kale is a powerhouse of essential nutrients. Sautéing kale with a touch of olive oil and seasoning helps to soften its tough texture while preserving its vibrant color and earthy flavor. The result is a tender, slightly crispy green that pairs well with a wide range of dishes. Don’t worry about your past perception of kale, this superfood’s taste will match its amazing health benefits.
Caramelized Onions
Caramelized onions are a staple in many cuisines around the world, prized for their rich, sweet flavor and versatile uses. To caramelize onions, simply cook them slowly over medium-low to low heat until they become golden brown and tender, allowing their natural sugars to develop and intensify. The result is a deep, complex flavor that adds depth to any dish. In addition to their delicious taste, caramelized onions are also packed with nutrients, including antioxidants and anti-inflammatory compounds that support overall health.
And no, it doesn’t take just 15 minutes to make…at least not a good version.
You Should Know
When combined, caramelized onion and sautéed kale create a harmonious balance of flavors and textures. The sweetness of the caramelized onions complements the slightly bitter notes of the kale, while their contrasting textures add interest to any dish. Together, they make a delicious addition to sandwiches, pizzas, pasta dishes, protein dishes and more. Their versatility makes them an excellent choice for both vegetarian and meat-based meals, adding depth and complexity to any recipe.
Sautéed Kale with Caramelized Onions
Ingredients
- 2 onions large, sliced
- 280 g organic kale chopped
- 2 tbsp unsalted butter
- 1 tbsp garlic extra virgin olive oil olive oil or grapeseed works
- 6 cloves garlic add more especially if not using garlic extra virgin olive oil
- 2 tbsp. soy sauce or coconut aminos (vegan)
- ½ tsp. black pepper
Instructions
- Prepare your chopped onions.
- In a large skillet or wok, turn heat on, on medium low. Add the butter to melt, then add the oil. Let heat for 1 minute.
- Add all of the onions. Space apart as much as possible. Stir onions often to avoid uneven cooking.
- Wash at least 3 times, and soak the kale before using. Set aside until onions are caramelized.
- Prepare the garlic cloves. Chop as fine as possible.
- Check on onions. Keep mixing. The amount of caramelization is up to the cook. The deeper the better.
- Right before onions are done, add the chopped garlic. Heat for a minute or two.
- Once caramelization of the onions are done, lower the heat to low, add the black pepper and mix onions again.
- Add all of the kale, and pour in the soy sauce all over. Keep heating kale until it shrinks.
- When possible, start stirring everything until well combined. The kale will continue to shrink. Raise temperature to medium low. Continue to saute until texture is optimal.
- Serve!
Notes
Nutrition
One of the best things about caramelized onion and sautéed kale is their ability to elevate even the simplest of dishes. Whether you’re making a quick weeknight meal or preparing a special dinner for guests, these two ingredients can take your cooking to the next level. Consider adding them to omelets for a savory breakfast option, incorporating them into grain bowls for a nutritious lunch, or using them as a topping for homemade pizzas for a satisfying dinner.
In addition to their culinary appeal, caramelized onion and sautéed kale offer numerous health benefits. Both ingredients are low in calories and high in fiber, making them an excellent choice for those looking to maintain a healthy weight or improve their digestive health. They also provide a range of essential vitamins and minerals that support overall well-being, including immune function, bone health, and heart health.
Sautéed Kale with Caramelized Onions
This winning combination that offers both culinary delight and nutritional benefits. Kale has a negative reputation regarding its bitter taste, but this recipe fixes all misconceptions. Whether you’re an experienced home cook or just starting out in the kitchen, these two ingredients are worth incorporating into your cooking repertoire. From their rich flavors to their impressive nutrient profiles, caramelized onion and sautéed kale are sure to become staples in your kitchen. So go ahead, experiment with these versatile ingredients and discover the countless ways they can enhance your meals. Your taste buds and your body will thank you.
