These delicious and hearty sauteed kale and mushrooms are made with five simple ingredients and take about 10 minutes to prepare. They're vegan, oil-free, gluten-free, nut-free, and low-fat.
We use a dry sauté method to cook the kale and mushrooms without oil. We don't use oil because oil is a processed and high calorie-dense food. Just one tablespoon of oil contains 120 calories.
This sautéed kale and mushrooms recipe makes a great side dish for breakfast, lunch, or dinner. However, I have eaten this on its own as a snack in between breakfast and lunch. It's surprisingly very satisfying.
Recipes to enjoy with these greens
This yummy side dish will provide a nutrient boost to any meal. Consider adding these greens as a side to the following:
- Cuban Black Beans
- Hearty Breakfast Burritos
- Red Lentil Dal
- Mushroom Potato Soup
- Vegan Black Bean Tacos
- Cauliflower Steaks
- Cilantro Lime Cauliflower Rice
What you need to make this kale mushroom side dish
- Kale (lacinato/dinosaur kale or curly kale)
- Mushrooms (I used shiitake, but any mushroom will work)
- Garlic
- Aminos or reduced-sodium soy sauce
- Hot sauce (optional but recommended)
I used lacinato or dinosaur kale, but curly kale is excellent in this dish. Shiitake mushrooms gives this dish a nice hearty consistency, but white button, cremini, oyster, and portobello work beautifully as well in this recipe.
I used regular liquid aminos, but you can substitute with reduced-sodium soy sauce. If you have a soy allergy, you can use coconut aminos. The aminos give this side dish a savory, umami, and salty flavor—but with less sodium than table salt.
The vinegar in the hot sauce adds acid to this dish, but if you don't enjoy the heat, add freshly squeezed lemon or lime juice or apple cider vinegar.
How to prepare these oil-free sauteed kale and mushrooms
This recipe uses a method called dry sauté to sauté the mushrooms and kale without oil. You'll need a large sauté pan with a lid.
Start by preheating the sauté pan over medium heat.
Add sliced or chopped mushrooms to the hot pan, put the lid on immediately, and cook for 3 to 4 minutes. This does two things. First, it allows the water naturally contained in the mushrooms to release, keeping them from sticking to the pan. Second, it will enable the mushrooms to cook more quickly.
Stir the mushrooms. Add minced garlic and then chopped kale into the pan. Put the lid back on, and cook for 4 minutes. Kale should be slightly tender but still bright green.
Stir in aminos and cook for one more minute. Add the hot sauce* if using, and enjoy!
*Note: If you're not a fan of the spicy heat from hot sauce, use freshly squeezed lemon or lime juice or apple cider vinegar.
Frequently Asked Questions
Absolutely! Kale is a cruciferous vegetable. Cruciferous vegetables are anti-inflammatory and believed to help prevent cancer. Kale is also good for heart health. Mushrooms are excellent for immune system health. Overall, this kale and mushroom recipe is high in vitamins K, C and A.
Yes, it does shrink some when it's sautéed. Some of the water naturally in raw kale is lost during cooking, so it softens and shrinks. However, kale does not shrink as much as spinach when its sautéed.
These mushrooms only take about 3 to 4 minutes to cook.
You can store leftover kale and mushrooms in a covered container in the refrigerator for up to 3 days. These greens are also freezer friendly, making them great for meal prep. You can freeze them in a freezer-safe container for up to 4 months.
We don't use oil because oil is a processed and high calorie-dense food. For example, just one tablespoon of olive oil contains 120 calories, and 2 grams of saturated fat. Many of our subscribers are trying to lose weight or improve their heart health. Omitting oil from cooking is an easy way to lower the calories in a meal, and lower the saturated fat intake. Instead, we use a method called dry saute.
We hope you love this recipe as much as we do. Please rate and leave a comment below. Be sure to share a picture on Instagram and tag us @danielsplaterecipes so we can see your creation!
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Sautéed Kale and Mushrooms
- Total Time: 10 minutes
- Yield: 2 1x
- Diet: Vegan
Description
These delicious and hearty sautéed kale and mushrooms are made with five simple ingredients and take about 10 minutes to prepare. They're vegan, oil-free, gluten-free, nut-free, and low-fat.
Ingredients
- 1 ½ cups mushrooms, sliced or chopped
- 3 cloves garlic, minced
- 5 cups chopped kale
- 1 ½ tsp liquid aminos (or reduced-sodium tamari soy sauce)
- 2 tsp hot sauce (optional but recommended for heat)*
*Note: to omit heat, use freshly squeezed lemon or lime juice, or apple cider vinegar
Instructions
This recipe uses a method called dry sauté to sauté the mushrooms and kale without oil. You'll need a large sauté pan with a lid.
Start by preheating the sauté pan over medium heat.
Add sliced or chopped mushrooms to the hot pan, put the lid on immediately, and cook for 3 to 4 minutes. This does two things. First, it allows the water naturally contained in the mushrooms to release, keeping them from sticking to the pan. Second, it will enable the mushrooms to cook more quickly.
Stir the mushrooms. Add minced garlic and then chopped kale into the pan. Put the lid back on, and cook for 4 minutes. Kale should be slightly tender but still bright green.
Stir in aminos and cook for one more minute. Add the hot sauce* if using, and enjoy!
*Note: If you're not a fan of the spicy heat from hot sauce, use freshly squeezed lemon or lime juice or apple cider vinegar.
Notes
EQUIPMENT / SUPPLIES
- Knife
- Cutting board
- Measuring cup
- Measuring spoon
- Large sauté pan with lid
- Cooking spoon or tongs
- Prep Time: 2 minutes
- Cook Time: 8 minutes
- Category: Sides
- Method: Stovetop
- Cuisine: American
Keywords: sauteed kale, dry saute, cooking without oil, kale and mushrooms side dish, meal prep, low fat, no oil, oil free, gluten free, nut free, soy free option, daniel fast recipes, healthy vegan recipes, weight loss meals
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Demetria Edwards
Enjoyed this quick and easy dish!
★★★★★
Gigi & Sersie
Yay! So glad you enjoyed this. The nutrient-density if off the charts high!
Mindy
this is amazing. new staple at my house!!!
★★★★★
Gigi & Sersie
So fast, easy, and super healthy. We're so glad you love it, Mindy!
Carla Hale
This recipe was absolutely delicious!!!!! It was quick and easy!!!!! Will be making this again!!!!!
★★★★★