Sautéed Kale with Tahini Sauce

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Popular
Health score
100%
Sautéed Kale with Tahini Sauce
25 min.
4
186kcal

Suggestions


Are you looking for a delicious and nutritious side dish that will elevate your meals? Look no further than this Sautéed Kale with Tahini Sauce! Packed with flavor and health benefits, this recipe is not only vegetarian and vegan but also gluten-free and dairy-free, making it a perfect choice for anyone with dietary restrictions.

Kale, often hailed as a superfood, is the star of this dish. Its vibrant green leaves are rich in vitamins A, C, and K, as well as antioxidants that promote overall health. When sautéed to perfection, kale becomes tender and flavorful, making it a delightful addition to any plate.

The creamy tahini sauce adds a nutty richness that complements the earthy taste of the kale. With just a few simple ingredients, including lemon juice and dark sesame oil, this sauce is easy to whip up and takes the dish to the next level. Plus, the toasted sesame seeds sprinkled on top provide a satisfying crunch that enhances the overall experience.

Ready in just 25 minutes, this Sautéed Kale with Tahini Sauce is not only quick to prepare but also a popular choice among health-conscious eaters. With only 186 calories per serving, it’s a guilt-free indulgence that you can enjoy alongside your favorite main dishes. So, gather your ingredients and get ready to impress your family and friends with this vibrant and wholesome side dish!

Ingredients

  • pound kale rinsed well
  • tablespoons olive oil extra virgin 
  • cup onion chopped
  • clove garlic minced
  • servings salt 
  • tablespoons tahini raw with toasted sesame seeds, not )
  • tablespoons juice of lemon 
  • tablespoons water 
  • teaspoon sesame oil dark
  • tablespoon sesame seed toasted for garnish

Equipment

  • frying pan
  • knife
  • whisk
  • tongs

Directions

  1. Remove kale ribs, slice kale: Using a sharp paring knife, cut out the rib of each kale leaf. Discard or compost. Slice the leaves roughly 1/2-inch thick.
  2. Heat olive oil on medium high heat in a large sauté pan. When hot, add the chopped onion. Cook for a couple of minutes until translucent.
  3. Add the garlic and cook for a minute more.
  4. Add kale to the onions:
  5. Add the kale to the sauté pan. Even if you have a pretty large pan, the kale will be practically falling out of it. Put in as much as you can and use tongs to turn over and mix with the oil and onions.
  6. After a couple minutes the kale should wilt a bit so you can add the rest of the raw kale.
  7. Cook, turning the kale leaves over occasionally until the kales leaves have wilted and are tender.
  8. Sprinkle a little salt over the kale leaves while cooking.
  9. Make tahini sauce: While the kale is cooking, whisk together the tahini, lemon juice, water, 1/2 teaspoon of salt, and dark sesame oil.
  10. Add more salt and sesame oil to taste.
  11. Toss cooked kale with sauce: Once the kale is done, toss in the sauce, reserving a little to drizzle on top.
  12. Serve, topped with a little sauce and toasted sesame seeds.

Nutrition Facts

Calories186kcal
Protein11.07%
Fat65.48%
Carbs23.45%

Properties

Glycemic Index
39.75
Glycemic Load
1.42
Inflammation Score
-10
Nutrition Score
27.25130422219%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.02mg
Isorhamnetin
28.77mg
Kaempferol
53.33mg
Myricetin
0.03mg
Quercetin
33.77mg

Nutrients percent of daily need

Calories:186.48kcal
9.32%
Fat:14.72g
22.64%
Saturated Fat:2.03g
12.66%
Carbohydrates:11.86g
3.95%
Net Carbohydrates:5.31g
1.93%
Sugar:2.83g
3.14%
Cholesterol:0mg
0%
Sodium:257.5mg
11.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.6g
11.2%
Vitamin K:446.78µg
425.5%
Vitamin A:11330.69IU
226.61%
Vitamin C:112.01mg
135.77%
Manganese:1.06mg
52.94%
Calcium:397.07mg
39.71%
Fiber:6.55g
26.19%
Vitamin B2:0.43mg
25.35%
Copper:0.49mg
24.46%
Folate:89.13µg
22.28%
Magnesium:77.28mg
19.32%
Iron:3.41mg
18.96%
Vitamin B6:0.31mg
15.32%
Vitamin B1:0.23mg
15.26%
Potassium:510.67mg
14.59%
Phosphorus:138.62mg
13.86%
Vitamin E:1.82mg
12.1%
Vitamin B3:1.85mg
9.24%
Zinc:1.3mg
8.66%
Selenium:4.78µg
6.82%
Vitamin B5:0.17mg
1.72%