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Sautéed Kale with Mushrooms and Shallots, a Plant-Based Breakfast Dish

5 from 13 votes

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Sautéed kale with mushrooms and shallots is a healthy delicious way to enjoy vegetables for breakfast. Seasoned with garlic and low sodium soy sauce, this oil-free sautéed kale is full of flavor and made with that powerhouse of plant-based nutrition: Kale!

kale sauté with red napkin and fruit bowl
Served with added curry tofu nuggets for a complete meal.

I have to confess…I’ve never been a fan of kale. Have you seen the meme asking the best way to enjoy kale? It shows someone dumping a plate into the trash. Yeah…that’s always been me.

So I just kinda let kale go from my repertoire of plant-based foods. Instead, focussing on the vegan foods I loved. You know…spinachlentil soup...pumpkin donuts….

I recently have been thinking about making more consistent healthy choices. Reading about better choices for plant-based eating, that darned kale kept coming up! So I thought I’d give it another try. If the kale I’ve eaten in the past didn’t make me happy, then I was determined to find a way to enjoy it. And boy, oh boy, did I ever!

Reasons to love this healthy breakfast kale sauté recipe

  • the star of the show – kale – is a powerhouse of nutrients (see below)
  • oil-free
  • great texture
  • combines well with other veggies like the mushrooms, shallots, and tomatoes
  • makes a complete meal with some vegan/plant-based oil-free add-ons like tofu nuggets or crumbles, or plant-based sausage and such (not oil-free)

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kale sauté with pinterest text overlay

All about kale

Did you know that kale is a member of the mustard family? That would explain its somewhat bitter flavor! Other veggie members of the same family, including cabbage and Brussels sprouts, also have a district strong flavor.

Why kale is so good for you

Kale contains lots of fiber, potassium, calcium, vitamins C, K, some of the Bs, along with antioxidants.

To learn more about the health benefits of kale, read this informative article by Medical News Today.

Look at this beautiful kale! Not too long ago “beautiful” and “kale” would not have been in the same sentence!

Making kale more palatable

One of the reasons I wasn’t a fan of kale was the bitter taste and tough texture – plus, it can be a little bit grainy in the mouth if it’s not washed well.

I’ve since learned that:

  • massaging kale for salads breaks down the fibers and makes the leaves more tender and edible.
  • cooking kale in salt and garlic helps to counteract the bitter taste.
  • washing and washing and even triple washing ensures that any dirt or sand is long gone. I’m sorry, but there is nothing worse then taking in a bit mouthful of grit! So wash, wash, wash!

Ingredients needed to make this healthy sautéed kale

  • Head of fresh kale. I don’t like buying the precut bagged kale. It usually comes with little tiny pieces of kale leaves attached to the stems and I can’t do kale stems. I pluck the leaves from the stems and discard those nasty things. Sorry, not sorry.
  • vegetable broth 
  • shallots, thinly sliced
  • garlic, chopped
  •  mushrooms, cleaned and sliced
  • cherry tomatoes, washed
  • Low Sodium Soy Sauce – if you can’t deal with the sodium in the low sodium sauce, sub in some balsamic vinegar. I do like the soy sauce best. But the vinegar will be fine:)
ingredients needed for kale saute including mushrooms, vegetable broth, kale, cherry tomatoes,. shallots, garlic, and soy sauce

How to make oil-free kale sauté

Step 1: Prep the ingredients

Triple wash the kale and dry it. Strip the leaves from the stems and “rough” chop it. (That means, in non-uniform chunks a little larger than bite-sized.)

Mince the garlic, thinly slice the shallots, and clean and slice the mushrooms.

Step 2: Saute

Pour the vegetable broth into a non-stick pan and heat on medium/high. Add the sliced onions, garlic, and cherry tomatoes to the pan and begin sautéing for 3 minutes or until the onions begin to soften.

Then add the mushrooms and sauté for about two minutes to soften.

Finally, add the kale, and continue sautéing for another 7 -10 minutes until the kale is wilted and the mushrooms have cooked down. Watch your pan during this time and if it begin to dry, add some more vegetable broth.

Step 3: the soy sauce

Soy sauce is used to give a salty taste, but also to counteract the bitter kale. Soy sauce, even low-sodium soy sauce has a bit of sodium in it!

If this is a concern of yours then you can sub in balsamic vinegar. I do like the flavor of the soy sauce better but wanted to give you that lower sodium option.

Step 4: Decide on add-ons for the breakfast kale saute

You can eat this breakfast sautéed kale the way it is; or, you can explore some tasty add-ons to make it a complete meal.

vegan bacon, sausage, and curry tofu nuggets
Here are some products you can purchase. They are not oil-free.

You can purchase some vegan “meats” to cook and add in. They are a delicious additions. Be aware though that many of them are not oil-free.

You can also make some of my delicious tofu crumbles. If you do, then cook them first AND cook the sautéed kale, then sprinkle the cooked tofu crumbles on top. They are delicious! Try my:

The FAQs – some questions and some answers

How many people will this serve?

This recipes serves two generous portions. You might be able to get three out of it if you serve other sides with it like fruit or perhaps bread.

Does it keep well in the fridge?

Hmm – not the best. When you reheat it, the texture gets a little rubbery in my opinion. Best to eat it all in one sitting. If you are making for one, then half the ingredients.

Can you prep the ingredients ahead of time?

Absolutely! That would be a real time saver to wash and cut the kale, mushrooms, and onions. Just store them tightly covered in the fridge. You could prep several meals at once this way as they will keep nicely for a few days.

For some other great healthy recipes from Veggie Fun Kitchen try

The printable recipe card for breakfast kale sauté

forkful of kale sauté with red napkin and fruit bowl

Did you love this recipe? Want to share the love? It would thrill me if you could leave five ⭐️ ⭐️ ⭐️ ⭐️ ⭐️ stars and even a comment. Did you know that this will help google to find this recipe when others are looking for something similar? Thanks, Cindy

kale sauté with red napkin and fruit bowl

Sautéed Kale with Mushrooms and Shallots

Sautéed Kale with Mushrooms and Shallots is a healthy delicious way to enjoy veggies for breakfast. Seasoned with garlic and low sodium soy sauce, this oil-free sautéed kale is full of flavor and made with a powerhouse of plant-based nutrition: Kale!
5 from 13 votes
Print Pin Rate
Course: Breakfast, Side Dish
Cuisine: American
Keyword: oil-free plant-based breakfast, sauteed kale
Prep Time: 10 minutes
Cook Time: 10 minutes
Servings: 2
Calories: 269kcal
Author: Cindy Rainey

Ingredients

  • ½ cup vegetable broth may need more
  • 1 cup shallots thinly sliced
  • 2 cloves garlic chopped
  • 8 cups Kale washed, removed from stems, roughly chopped
  • 8 ounces mushrooms cleaned and sliced
  • 1 cup cherry tomatoes washed
  • Tablespoons Low Sodium Soy Sauce

Instructions

  • Wash the kale and remove from the stems. I do not use the stems in any kale dish because I think they are disgusting. Use the stems at your own risk! By the time you remove the leaves from the stems, the kale is usually the correct size. Roughly chop any super large pieces.
  • Remove and dirt and slice the mushrooms. I buy mine already cleaned and sliced.
  • Slice the shallots and chop the garlic.
  • Add vegetable broth to a non-stick sauté pan and heat on med/high.
  • Add the sliced onions, garlic, and cherry tomatoes to the pan and begin sautéing for3 minutes or unil the onions begin to soften.
  • Next, add in the mushrooms and saute for another two minutes.
  • Finally ,add the kale and continue sautéing for another 7 -10 minutes until the kale is wilted and the mushrooms have cooked down. Watch your pan during this time and if it begins to dry, add some more vegetable broth.
  • Stir in the soy sauce.
  • OPTIONAL: Serve with optional cooked and seasoned tofu, veggie sausage or bacon, or my tofu crumbles.

Notes

I use regular white mushrooms when I make this recipe. Baby Bella would be nice as well.
Sub in balsamic vinegar if you do not want the sodium from the low- sodium soy sauce.
One-half cup is the minimum amount of vegetable broth you will need. You might need more. Watch your pan and if it begins to burn, add more. 
You can eat this as is. This kale saute makes a great side dish with tofu eggs. You can also add in optional cooked and seasoned tofu pieces, vegan sausage or bacon, or try some of my tofu crumbles. See the links below:
  1. Tofu Bacon Bits
  2. Saugage Tofu Crumbles
  3. BBQ Tofu Crumbles
  4. Savory Sweet Tofu
  5. Korean BBQ Inspired Tofu Crumbles

Nutrition

Calories: 269kcal | Carbohydrates: 53g | Protein: 19g | Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 765mg | Potassium: 2268mg | Fiber: 6g | Sugar: 14g | Vitamin A: 27268IU | Vitamin C: 351mg | Calcium: 465mg | Iron: 7mg
By on November 21st, 2021

About Cindy Rainey

Veggie Fun Kitchen by Cindy Rainey
Welcome to Veggie Fun Kitchen where you will learn to recreate family favorites the plant-based/vegan way! Let me know if I can help. I'm here for you.

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