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!
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.
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)
- 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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- Reasons to love this healthy breakfast kale sauté recipe
- Pin now to save for later
- All about kale
- Ingredients needed to make this healthy sautéed kale
- How to make oil-free kale sauté
- The FAQs – some questions and some answers
- For some other great healthy recipes from Veggie Fun Kitchen try
- The printable recipe card for breakfast kale sauté
Pin now to save for later
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.
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:)
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.
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
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.
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.
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
- Pasta Primavera
- Veggie Lentil Soup
- Sausage Tofu Crumbles
- Minestrone Soup
- Pasta Sauce with Artichoke Hearts
The printable recipe card for breakfast kale sauté
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Sautéed Kale with Mushrooms and Shallots
- 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
- 1½ Tablespoons Low Sodium Soy Sauce
- 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.