Sautéed Kale with Feta and Caramelized Red Onions
This delightful Sautéed Kale with Feta and Caramelized Red Onions recipe brings together the earthy flavor of sautéed kale and the salty richness of crumbled feta cheese, topped with sweet, tender caramelized red onions. Perfect as a nutritious side dish or a light main course, this dish is not only quick to prepare but also packed with flavor. Serve alongside grilled chicken, fish, or on its own with crusty bread for a complete meal.
4
Servings
80
Calories
8
Ingredients
Ingredients
Kale
1 lb (Washed & stems discarded)
Olive Oil
1 teaspoon (N/A)
Red Onion
1 cup (Sliced)
Garlic
3 cloves (Minced)
Salt
to taste (N/A)
Pepper
to taste (N/A)
Reduced-Sodium Vegetable Broth
1/3 cup (N/A)
Feta Cheese
1/4 cup (Crumble)
Instructions
1
In a large pot, bring water to a rolling boil. Once boiling, add the washed kale leaves and cook for about 2 minutes until they are vibrant green. Drain the kale and immediately place it under cold running water to stop the cooking process. Drain thoroughly and coarsely chop the kale.
2
In the same pot, heat the olive oil over medium heat. Add the sliced red onions and cook for approximately 4 minutes, stirring occasionally, until they become translucent. Add the minced garlic and continue to cook for another minute until the garlic is golden.
3
To keep the onions soft, add a tablespoon of water during cooking. This will create a bit of steam to help tenderize the onions without overcooking.
4
Stir in the chopped kale, season with salt and pepper to taste, and add half of the crumbled feta cheese and the vegetable broth. Mix well and allow to heat through for about 2-3 minutes, until everything is warm.
5
Just before serving, sprinkle the remaining feta cheese over the top of the sautéed vegetables for added flavor and presentation.
Nutrition Information
4.5g
Fat
7.5g
Carbs
3.5g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Sautéed Kale with Feta and Caramelized Red Onions?
It is a nutritious side dish or light main course featuring blanched and sautéed kale, sweet caramelized red onions, and salty crumbled feta cheese.
How many servings does this recipe provide?
This recipe makes approximately 4 servings.
How many calories are in one serving of this kale dish?
Each serving contains approximately 80 calories.
Is this recipe gluten-free?
Yes, based on the ingredients provided, this recipe is naturally gluten-free.
Is this dish suitable for vegetarians?
Yes, this dish is vegetarian as it uses vegetable broth and feta cheese with no meat products.
How much fat is in a serving of Sautéed Kale with Feta?
Each serving contains about 4.5 grams of fat.
What are the carbohydrate and protein counts per serving?
Each serving has 7.5 grams of carbohydrates and 3.5 grams of protein.
Why do I need to blanch the kale before sautéing?
Blanching the kale for 2 minutes helps to soften the leaves, preserve the vibrant green color, and remove some of the bitterness.
What should I do with the kale stems?
The recipe recommends discarding the stems as they can be quite tough and fibrous compared to the leaves.
How long should I cook the red onions?
The red onions should be sautéed for approximately 4 minutes until they become translucent and start to caramelize.
Why is water added to the onions during cooking?
Adding a tablespoon of water creates steam which helps tenderize the onions and prevents them from overcooking or burning.
Can I use chicken broth instead of vegetable broth?
Yes, you can substitute chicken broth, though the dish will no longer be vegetarian.
When do I add the feta cheese?
Half of the feta is stirred into the kale while heating, and the remaining half is sprinkled on top just before serving.
What kind of oil is best for this recipe?
The recipe calls for one teaspoon of olive oil for sautéing the vegetables.
How much garlic is used in this dish?
The recipe requires 3 cloves of minced garlic.
What is the recommended preparation for the kale?
The kale should be washed, stems discarded, blanched, and then coarsely chopped.
How can I stop the kale from cooking further after blanching?
Immediately place the drained kale under cold running water to stop the cooking process.
What can I serve this kale dish with?
It pairs well with grilled chicken, fish, or crusty bread.
Is this a quick meal to prepare?
Yes, it is tagged as a 'quick meal' and involves short cooking intervals for each component.
Can I use a different type of onion?
While red onions provide a specific sweetness and color, you could use yellow or white onions as a substitute.
What if I don't have reduced-sodium broth?
You can use regular broth, but you may want to reduce the amount of added salt to the recipe.
How long does the final heating step take?
Once the kale and broth are added, it takes about 2-3 minutes to heat through.
Is this recipe high in sodium?
The recipe uses reduced-sodium broth and salt to taste, but the feta cheese naturally adds some sodium.
How much kale do I need for this recipe?
You need 1 lb of kale.
What is the flavor profile of this dish?
It features earthy kale, sweet caramelized onions, and salty feta cheese.
Can I make this dish vegan?
To make it vegan, replace the feta cheese with a vegan cheese alternative or omit it entirely.
Does the recipe include nutritional information for fiber or sugar?
The provided data does not specify the exact fiber or sugar content.
How do I ensure the garlic doesn't burn?
Cook the minced garlic for only about one minute until it turns golden, then proceed with the next step immediately.
Is the kale chopped before or after blanching?
The instructions specify to blanch the whole leaves first, then drain and coarsely chop them.
How much feta cheese is used in total?
The recipe calls for 1/4 cup of crumbled feta cheese.