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.
- 1 1/2 cups mushrooms, sliced or chopped
- 3 cloves garlic, minced
- 5 cups chopped kale
- 1 1/2 tsp liquid aminos (or reduced-sodium tamari soy sauce)
- 2 tsp hot sauce (optional but recommended); to omit heat, use freshly squeezed lemon or lime juice, or apple cider vinegar
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.
EQUIPMENT / SUPPLIES
- 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