Smoky Sautéed Kale Stems

Don't throw away those kale stems! Save the most nutritious part from the trash can, and make these healthy smoky sautéed kale stems. It may be your new favorite kale recipe.

Don't throw away those kale stems! Make this fiber-rich smoky sauteed kale stems. |

Yeah, yeah, another recipe about kale. Are you over kale? You can't be, because I have a new recipe for you. And this recipe might be for the part of the kale that you've been mistakenly discarding. Hopefully you don't throw away the kale stems since they're a nutritious power house. So I have a recipe for you to cut down on your food waste, as well as make some tasty, smoky, sautéed kale stems.

Smoky Sauteed Kale Stems |

You probably already know by now how great kale is for your health. There's all that good-for-you fiber, which is even further intensified in the stem. There's also the role kale plays with your body's detoxification process, the high level of micronutrients, antioxidants and anti-inflammatory properties, and large amounts of Vitamin K and cancer fighting properties.

Sauteed Kale Stems |

The kale stems are a little tougher than the leaves, so you'll want to steam them before sautéing. After a quick steam they can go right into a hot pan with some coconut oil and onions.

Smoky Sauteed Kale Stems |

You can eat them right out of the pan as is, but I liked finishing the kale stems with a little coconut aminos to brighten up the flavor. Doesn't everything taste better a little smoky too? A dash of liquid smoke brings out even more punch, but feel free to omit if smoky isn't your thing.

Regardless, don't throw away your kale stems. Throw them in your smoothie, on top of your salad or make these smokey sautéed kale stems.

Smoky Sauteed Kale Stems |

Smoky Sautéed Kale Stems

Serves 4 side dishes


  • Kale stems from 2 bunches of kale leaves, chopped into 1/4" pieces (organic if possible)
  • 1/2 cup diced onions
  • 1 tablespoon coconut oil
  • 1-1/2 tablespoon coconut aminos (or liquid aminos or soy sauce)
  • 1/2 teaspoon liquid smoke (optional)
  • Salt and pepper to taste


  1. Place the kale stems in a steamer basket over boiling water and steam for about 5-7 minutes until they lose their toughness, but before they become soft.
  2. Meanwhile place the coconut oil in a large sautee pan over medium heat. Once warm, add the onions and sweat until translucent. Then add the steamed kale stems. Season with salt and pepper and cook for approximately 10 minutes, until the flavors combine and the stems have softened, but still have a crunch.
  3. Remove from heat and add the coconut aminos and liquid smoke. Stir and serve.

Use Your Kale Leaves Here