Low Iodine Sautéed Kale with Garlic and Lemon
Kale is one of those vegetables that genuinely shines when treated simply, and this garlicky, lemony preparation proves exactly that. A quick sauté in extra-virgin olive oil with sliced garlic and a pinch of red pepper flakes coaxes out deep, savory flavor without any complicated steps or hard-to-source ingredients. For anyone navigating a low-iodine approach, leafy greens like kale are a welcome staple, and this recipe keeps things clean — no iodized salt swaps needed beyond using the non-iodized variety you likely already have on hand. The splash of water mid-cook steams the leaves to silky tenderness, and then a final blast of heat crisps the edges just enough to add texture. A bright squeeze of fresh lemon juice at the end ties everything together and lifts the whole dish. It comes together in one skillet with minimal cleanup, making it an easy weeknight side that never feels like a compromise.
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Learn more →Ingredients
4 servings
- 3 tbsp extra-virgin olive oil
- 4 cloves garlic, thinly sliced
- 1 bunch (about 10 oz) curly or lacinato kale, stems removed, leaves torn into 2-inch pieces
- ¼ tsp red pepper flakes
- ¼ cup water
- ½ tsp salt
- ¼ tsp black pepper
- 1 tbsp fresh lemon juice
For serving
- lemon wedges, for serving (optional)
Instructions
- 1
Heat the olive oil in a large (12-inch) skillet over medium heat until shimmering.
- 2
Add the garlic and red pepper flakes and cook, stirring frequently, until the garlic is fragrant and just beginning to turn golden at the edges, about 1–2 minutes. Watch closely, as the garlic can brown quickly.
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