sauteed vegetables
Proof that healthy food can also be delicious. Try out this sauteed kale.
sauteed vegetables
Want to eat healthier? Finally getting on a weight loss diet or you want to balance your diet, or you just want to unbig your back? Here is a recipe that can make your journey easier and more enjoyable.
What you will need
Vegetable: I used kale for this recipe because I love the texture and flavor. Good substitutes for kale are: Ugu leaves(pumpkin leaves), Green, Efo leaves, Spinach, Swiss chard or any other leafy greens you may like. Feel free to mix any of your preferred vegetables.
Oil: Use 1 tablespoon of oil such as olive oil, vegetable oil, or coconut oil for a rich flavor.
Pepper: I added 3 scotch bonnet peppers for a spicy kick, but you can adjust the amount based on your heat preference. You can also use bell peppers for a milder option.
Onion: A handful of chopped onions adds sweetness and depth to the dish. Use yellow or red onions for the best flavor.
Seasoning (Salt and Chicken Bouillon): Add ½ teaspoon of salt and ¼ teaspoon of chicken bouillon for extra flavor.
Step by step Guide
Start by washing your vegetables thoroughly ensuring you remove all the sand and dirt. Drain the water from the leaves completely. Use a salad spinner if you have one to remove excess water.
Arrange the leaves tightly on a chopping board and slice into small bits or your preferred size. If you don’t fancy the stem of the leaf, you can leave it out.
Finely chop the onion or use a blender if you like your onions smaller.
Cut the scotch bonnet pepper into small pieces and set aside.
In a wide pan on low heat, add little oil then add the onion and pepper.
Fry on low to medium heat for 2-3 minutes or until onion is translucent then season with salt.
Add chopped vegetables, salt and bouillon cubes. Give it a good mix until well cobined.
Cover to steam for just one minute, remove from heat. Serve and enjoy.
watch how to make it
What to Pair With
Sautéed vegetables can be very versatile and can be an easy way to balance out most dishes or can stand alone as a dish. It’s also a great vegetarian option.
You can also integrate proteins into this dish. All you have to do is cut your protein of choice into bite size bits and cook or fry them before adding it to the dish.
It can be eaten with; yams, beans, jollof rice, rice and stew or any other rice dish, sweet potatoes, Irish potatoes, pasta or even grilled fish, chicken or beef.
Tips for making the perfect sautéed vegetable
Pick your favorite vegetable: select a vegetable you are comfortable with or one you enjoy.
Choose Fresh Vegetables: Use fresh, vibrant veggies for better flavor and texture.
Prep Ahead: Chop all vegetables before you start cooking.
Heat the Pan Properly: Preheat your pan on medium-high heat for best results.
Ingredients
- 1 A big bunch of kale leaves or any leafy greens
- 1 tablespoon oil
- 1 Handful chopped onions
- 3 scotched bonnet peppers
- ½ teaspoon salt
- ¼ teaspoon bouillon cube
Instructions
- Wash and chop a bunch of kale leaves or any leafy greens.
- Heat up 1 tablespoon of oil in a pan over medium heat.
- Add a handful of chopped onions and chopped scotch bonnet peppers then cook for 2 minutes
- Toss in the chopped kale leaves or leafy greens.
- Season with ½ teaspoon of salt and ¼ teaspoon of bouillon cube.
- Sauté the vegetables for a few minutes until they are tender but still slightly crisp.
- Adjust seasoning if needed and serve hot as a delicious and nutritious side dish.
Did you make this recipe?
Tag, mention or DM @kikifoodies. I would love to hear from you!
