Kale and Mushroom Sauté: A Flavorful and Healthy Side Dish
Looking for a simple yet impressive side dish to elevate your meals? This Kale and Mushroom Sauté is the answer! It’s packed with nutrients, bursting with earthy flavors, and incredibly easy to prepare. Whether you’re a seasoned cook or just starting out, this recipe is sure to become a staple in your kitchen.
## Why You’ll Love This Kale and Mushroom Sauté
* **Healthy and Nutritious:** Kale is a nutritional powerhouse, loaded with vitamins, minerals, and antioxidants. Mushrooms are also rich in nutrients and offer a unique umami flavor.
* **Quick and Easy:** This dish comes together in under 30 minutes, making it perfect for busy weeknights.
* **Versatile:** It pairs well with a variety of main courses, from grilled chicken and fish to roasted vegetables and pasta.
* **Flavorful:** The combination of earthy mushrooms, slightly bitter kale, and aromatic garlic creates a truly delicious flavor profile.
* **Customizable:** Feel free to add your own personal touch by incorporating different herbs, spices, or vegetables.
## Ingredients You’ll Need
* **Kale:** 1 large bunch (about 8 ounces), stemmed and chopped
* **Mushrooms:** 1 pound, sliced (cremini, shiitake, or a mix)
* **Garlic:** 4 cloves, minced
* **Olive Oil:** 2 tablespoons
* **Shallot:** 1 medium, finely chopped (optional, but adds a nice subtle onion flavor)
* **Vegetable Broth:** 1/4 cup (or chicken broth)
* **Lemon Juice:** 1 tablespoon
* **Soy Sauce (or Tamari for gluten-free):** 1 tablespoon
* **Red Pepper Flakes:** 1/4 teaspoon (or more, to taste)
* **Salt and Black Pepper:** To taste
* **Optional Garnishes:** Toasted pine nuts, grated Parmesan cheese, fresh parsley, a drizzle of balsamic glaze.
## Step-by-Step Instructions
**1. Prepare the Kale:**
* Rinse the kale thoroughly under cold water.
* Remove the tough stems by holding the stem in one hand and pulling the leaves away with the other. Discard the stems or save them for juicing.
* Chop the kale into bite-sized pieces. Don’t chop it too finely, as it will shrink during cooking.
* Place the chopped kale in a large bowl. Add a pinch of salt and massage the kale for a minute or two. This helps to break down the tough fibers and makes it more tender.
**Why Massage the Kale?** Massaging the kale helps to soften it and reduces its bitterness. The salt acts as an abrasive, breaking down the cell walls and making the kale easier to digest and more palatable.
**2. Sauté the Mushrooms:**
* Heat 1 tablespoon of olive oil in a large skillet or sauté pan over medium-high heat.
* Add the sliced mushrooms to the pan in a single layer. Avoid overcrowding the pan, as this will cause the mushrooms to steam instead of brown. If necessary, cook the mushrooms in batches.
* Cook the mushrooms for 5-7 minutes, or until they are browned and have released their moisture. Stir occasionally.
* Remove the mushrooms from the pan and set aside.
**Tips for Perfect Sautéed Mushrooms:**
* **Don’t Wash the Mushrooms:** Washing mushrooms can make them waterlogged and prevent them from browning properly. Instead, gently wipe them clean with a damp paper towel.
* **Use High Heat:** High heat helps to evaporate the moisture quickly, resulting in perfectly browned mushrooms.
* **Don’t Overcrowd the Pan:** Overcrowding the pan will lower the temperature and cause the mushrooms to steam instead of sauté.
**3. Sauté the Garlic and Shallot (if using):**
* Add the remaining 1 tablespoon of olive oil to the skillet.
* Add the minced garlic and chopped shallot (if using) and sauté for 1-2 minutes, or until fragrant. Be careful not to burn the garlic.
**4. Add the Kale and Vegetable Broth:**
* Add the chopped and massaged kale to the skillet.
* Pour in the vegetable broth (or chicken broth).
* Stir well to combine.
* Cover the skillet and cook for 3-5 minutes, or until the kale is wilted and tender.
**5. Combine Everything:**
* Add the sautéed mushrooms back to the skillet with the kale.
* Stir in the lemon juice, soy sauce (or tamari), and red pepper flakes.
* Season with salt and black pepper to taste.
* Cook for another minute or two, stirring constantly, until everything is heated through and the flavors have melded.
**6. Serve and Garnish:**
* Transfer the kale and mushroom sauté to a serving dish.
* Garnish with toasted pine nuts, grated Parmesan cheese, fresh parsley, or a drizzle of balsamic glaze, if desired.
* Serve immediately.
## Tips and Variations
* **Type of Kale:** You can use any type of kale for this recipe, such as curly kale, Lacinato kale (also known as Tuscan kale or dinosaur kale), or baby kale. Lacinato kale is slightly more tender and has a milder flavor than curly kale.
* **Type of Mushrooms:** Feel free to experiment with different types of mushrooms, such as cremini, shiitake, oyster, or portobello. A mix of different mushrooms will add complexity to the flavor.
* **Add Protein:** Turn this side dish into a main course by adding some cooked chicken, sausage, or tofu.
* **Spice it Up:** Add more red pepper flakes or a pinch of cayenne pepper for a spicier kick.
* **Add Balsamic Vinegar:** A splash of balsamic vinegar at the end of cooking adds a touch of sweetness and acidity.
* **Make it Vegan:** Use vegetable broth and tamari (instead of soy sauce) and omit the Parmesan cheese.
* **Add Other Vegetables:** Get creative and add other vegetables, such as bell peppers, onions, or zucchini.
* **Add Herbs:** Fresh herbs like thyme, rosemary, or oregano can add a wonderful aroma and flavor.
* **Add a touch of sweetness:** A tablespoon of maple syrup or honey can balance the bitterness of the kale and enhance the overall flavor.
* **Toasted Garlic Bread Crumbs:** Sprinkle toasted garlic bread crumbs over the dish for added texture and flavor. Simply sauté bread crumbs in olive oil with minced garlic until golden brown and crispy.
## Serving Suggestions
This Kale and Mushroom Sauté is a versatile side dish that pairs well with a variety of main courses. Here are a few serving suggestions:
* **With Grilled Chicken or Fish:** The earthy flavors of the kale and mushrooms complement grilled chicken or fish perfectly.
* **With Roasted Vegetables:** Serve it alongside roasted vegetables like Brussels sprouts, sweet potatoes, or carrots for a hearty and healthy meal.
* **With Pasta:** Toss it with your favorite pasta for a simple and flavorful vegetarian dish.
* **As a Topping for Pizza:** Add it to your pizza for a gourmet twist.
* **As a Filling for Omelets or Frittatas:** Use it as a filling for omelets or frittatas for a nutritious and delicious breakfast or brunch.
* **With Steak:** The rich flavors of the sauté complement a juicy steak beautifully.
## Make Ahead Instructions
This Kale and Mushroom Sauté can be made ahead of time and stored in the refrigerator for up to 3 days. Reheat it in a skillet over medium heat or in the microwave until heated through. You may need to add a splash of water or broth to prevent it from drying out.
## Nutritional Information (Approximate)
* Calories: 150
* Fat: 10g
* Saturated Fat: 1.5g
* Cholesterol: 0mg
* Sodium: 200mg
* Carbohydrates: 10g
* Fiber: 4g
* Sugar: 3g
* Protein: 4g
*Note: Nutritional information is approximate and may vary depending on the specific ingredients used.*
## Frequently Asked Questions (FAQ)
**Q: Can I use frozen kale?**
A: Yes, you can use frozen kale. Thaw it completely and squeeze out any excess water before adding it to the skillet. Keep in mind that frozen kale may not have the same texture as fresh kale.
**Q: Can I use dried mushrooms?**
A: While fresh mushrooms are preferred, you can use dried mushrooms if you don’t have fresh ones on hand. Rehydrate the dried mushrooms in hot water for 20-30 minutes before using. Drain the mushrooms and reserve the soaking liquid. Add the rehydrated mushrooms to the skillet as directed in the recipe, and use the reserved soaking liquid in place of the vegetable broth for a more intense mushroom flavor.
**Q: How do I store leftover kale and mushroom sauté?**
A: Store leftover kale and mushroom sauté in an airtight container in the refrigerator for up to 3 days.
**Q: Can I freeze kale and mushroom sauté?**
A: Freezing is not recommended, as the kale and mushrooms may become mushy when thawed. However, if you must freeze it, be sure to cool it completely before transferring it to a freezer-safe container. Thaw it in the refrigerator overnight before reheating.
**Q: My kale is bitter. What can I do?**
A: Massaging the kale with salt helps to reduce its bitterness. You can also add a touch of sweetness, such as a tablespoon of maple syrup or honey, to balance the bitterness. Cooking the kale for a longer period of time can also help to reduce its bitterness.
**Q: Can I use different types of oil?**
A: Yes, you can use other types of oil, such as avocado oil, coconut oil, or grapeseed oil. Choose an oil with a high smoke point.
**Q: What if I don’t have lemon juice?**
A: You can substitute lemon juice with lime juice or a splash of white wine vinegar.
**Q: Can I add nuts to the dish?**
A: Yes, adding nuts like toasted pine nuts, walnuts, or slivered almonds adds a nice crunch and nutty flavor. Add them at the end of cooking or as a garnish.
**Q: Is this recipe gluten-free?**
A: Yes, this recipe is gluten-free if you use tamari instead of soy sauce. Tamari is a gluten-free soy sauce alternative.
Enjoy this delicious and healthy Kale and Mushroom Sauté! It’s a great way to add more vegetables to your diet and impress your family and friends. Feel free to experiment with different variations to find your perfect combination of flavors.