LENTIL AND KALE SAUTÉ
This Lentil And Kale Sauté is a nourishing and plant-powered skillet meal that celebrates the simplicity of whole ingredients. Protein-packed lentils combine with vibrant, mineral-rich kale, gently sautéed in olive oil and garlic to enhance flavour without overpowering the natural earthiness of the greens. A pinch of sea salt brings everything together into a warm and hearty dish ideal for quick weeknight dinners or healthy meal prep. It’s light yet satisfying, low in fat, high in fibre and naturally vegan. With minimal ingredients and a one-pan method, this sauté keeps cleanup easy and nutrition high. Whether you’re seeking a wholesome side dish or a clean-eating main course, this meal adapts beautifully. Pair with grains or enjoy solo, the result is always balanced, flavourful and comforting.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Sauté
OCCASION/HOLIDAY
Casual Dinner
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Quick & Easy, Low Fat, High Fibre, Wheat / Gluten-Free
DISH TYPE
Salad
INGREDIENTS
These steps are followed for the preparation of Lentil And Kale Sauté:
- ½ cup cooked lentils
- ½ cup chopped kale
- 1 garlic clove, minced
- 1 teaspoon olive oil
- Pinch of sea salt
FULL NUTRITIONAL INFORMATION
- Calories: 161.9 kilocalories
- Fat: 5 grams
- Saturated Fat: 0.7 grams
- Carbohydrates: 21.2 grams
- Sugar: 1.9 grams
- Sodium: 124.5 milligrams
- Fibre: 8.2 grams
- Protein: 9.4 grams
- Calcium: 44.7 milligrams
- Iron: 3.5 milligrams
- Potassium: 405.2 milligrams
PREPARATION
These steps are followed for the preparation of Lentil And Kale Sauté:
- Heat The Pan: In a non-stick skillet over medium heat, warm 1 teaspoon olive oil for about 30 seconds.
- Sauté The Aromatics: Add ½ teaspoon minced garlic and cook for 1 minute until fragrant.
- Cook The Kale: Stir in 1 cup chopped kale and cook for 2 to 3 minutes, tossing regularly, until wilted and bright green.
- Add The Lentils: Add ¼ cup cooked lentils and ⅛ teaspoon sea salt. Sauté for another 2 to 3 minutes until heated through and flavours meld.
- Serve: Transfer to a plate or bowl and enjoy warm as a main or a side.
PREP TIME
5 minutes
COOKING TIME
7 minutes
TIPS
- Use Pre-Cooked Lentils:Use pre-cooked or canned lentils to save time.
- Massage Kale:Massage the kale with a bit of olive oil beforehand to make it tender faster.
- Add Vegetable Stock:Add a splash of vegetable stock if the skillet dries out while cooking.
- Choose Young Kale:Choose young kale for a softer texture and milder taste.
- Finely Chop Garlic:Finely chop the garlic to prevent burning and distribute flavour evenly.
VARIATIONS
- Add Cherry Tomatoes: Toss in halved cherry tomatoes for a juicy pop of acidity.
- Include Onions or Leeks: Sauté with the garlic to deepen the savoury base.
- Spice It Up: Add a pinch of chilli flakes or smoked paprika for extra warmth.
- Add Protein: Top with grilled tofu or a soft-boiled egg for extra satiety.
- Grain Boost: Serve over quinoa, couscous, or brown rice for a more complete meal.
PREPPING AND STORAGE
- Fridge: Store cooled leftovers in an airtight container for up to 3 days.
- Reheat: Gently warm on a skillet over medium heat or microwave for 1 to 2 minutes.
- Freezing: Avoid freezing as kale may become mushy after thawing. If needed, freeze lentils separately and add fresh greens when ready to cook.
- Meal Prep Tip: Cook a larger batch of lentils and kale separately for easy assembly throughout the week.