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kale sauté with red napkin and fruit bowl

Sautéed Kale with Mushrooms and Shallots

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
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!
Print Recipe


  • 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


  • 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.


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


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