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Sautéed Super Greens

November 15, 2020 by Erica 2 Comments

Sautéed greens are so easy to pull together, and can be made 5 minutes before the rest of a meal. You can also make greens as a snack anytime you think your body needs a good shot of tasty green goodness. Kermit would be proud.

This is one of my favorite ways to get vitamins and minerals from greens in the winter, especially when a salad just seems too cold. It pairs well with a variety of meals and other vegetables.

Spinach is a great source of vitamin K and A, manganese, folate, copper, and a bunch of other good minerals and vitamins.

Parsley is high in vitamin A and C, as well as iron and sulfur. It’s also is shown in studies to act as an antioxidant to destroy free radicals before they damage cells, and protect cells against cancer and other diseases.

Kale is high in vitamin A, K, B6, C, and some key minerals including calcium, potassium, copper, and manganese.

Leek offers a hefty dose of vitamin K, manganese, vitamin B6, iron, folate and vitamin C.

I use some of my favorite greens here, but subs can be made for sure. Just keep in mind the cooking time because some greens cook faster than others. Go green!

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Sautéed Super Greens

Feel free to sub with other greens. Some greens cook faster than others so time the cooking by adding the longer cooking greens first.
Servings: 4 servings
Calories: 65kcal

Ingredients

  • 1 tablespoon olive oil
  • 2 garlic cloves peeled and minced
  • 1 cup kale leaves sliced into thin ribbons
  • 1 large leek sliced into ribbons
  • 2 cups spinach leaves chopped
  • 1 cup parsley leaves chopped
  • pinch of salt
  • 1 tablespoon lemon juice plus extra for finishing to taste
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Instructions

  • Heat a large skillet or low-profile sauce pan on a medium heat.
  • Add the olive oil and the garlic. Sautée the garlic for a minute.
  • Add the kale ribbons and toss with a spatula for a minute.
  • Add the leeks and parsley and toss for another minute.
  • Finally add the spinach, a pinch or two of salt and the lemon juice. Toss for a few more minutes.
  • Serve warm with a slice of lemon.

Nutrition

Calories: 65kcal | Carbohydrates: 7g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Sodium: 31mg | Potassium: 289mg | Fiber: 1g | Sugar: 1g | Vitamin A: 4714IU | Vitamin C: 49mg | Calcium: 77mg | Iron: 2mg
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Filed Under: Breakfast, Dairy Free, Egg Free, Gluten Free, Lactose Free, Low Carb | Keto, Low Sugar, Nut Free, Paleo, Plant-based, Quick & Easy, Salads, Specific Carbohydrate Diet (SCD), Vegetarian Tagged With: kale, leek, lemon, parsley, spinach

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Reader Interactions

Comments

  1. Anne Marine

    November 19, 2020 at 5:00 am

    I can’t eat onions or garlic. Any idea of how to make this taste better.

    Reply
    • Erica

      November 19, 2020 at 8:58 am

      Yes, the salt, olive oil, and lemon juice will give it great flavor on it’s own. If you like mushrooms, you can sautee those ahead of time and add them to the sauteed greens.

      Reply

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Measurement equivalents

1 tablespoon 3 teaspoons
1/4 cup 4 tablespoons
1 cup 8 ounces
1 teaspoon 5 ml
1 tablespoon 15 ml

Temperature conversions

Gas Mark Fahrenheit Celsius
  1/4  225  110
  1/2  250  130
    1  275  140
    2  300  150
    3  325  170
    4  350  180
    5  375  190
    6  400  200
    7  425  220
    8  450  230
    9  475  240

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I create recipes using simple, nutrient-dense ingredients, staying as close to the earth as possible.

One of my boys was diagnosed with Crohn’s, which inspired me to start Comfy Belly, and create recipes to share my love of good, healthy food. Read More →

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