Eat Carotenoids for Vitamin A : The immune system regulator

Easy Garlic Kale

Easy Garlic Kale

Cook this way  for Kale hater's. Most probably they will love it. 

Kale have high carotenoids. This phytonutrient are a class of pigments found naturally in a number of plants. When consumed, carotenoids are converted into vitamin A (a nutrient that helps regulate the immune system).

Carotenoids are better absorbed when cooked or eaten with fat. So, remember to give extra splash of natural oil when cooking it. 

Prep: 10 mins
Cook: 10 mins
Additional: 5 mins
Total: 25 mins

Servings: 4


  • 1 bunch kale
  • 1 tablespoon olive oil
  • 1 teaspoon minced garlic


  1. Soak kale leaves in a large bowl of water until dirt and sand begin to fall to the bottom, about 2 minutes. Lift kale from the bowl without drying the leaves and immediately remove and discard stems. Chop the kale leaves into 1-inch pieces.
  2. Heat olive oil in a large skillet over medium heat; cook and stir garlic until sizzling, about 1 minute. Add kale to the skillet and place a cover over the top.
  3. Cook, stirring occasionally with tongs, until kale is bright green and slightly tender, 5 to 7 minutes. 

Nutritional Information

Calories: 86.9

 % Daily Value *
Protein: 3.7g 8 %
Dietary Fiber: 
Saturated Fat:  3 %
Vitamin A Iu:  344 %
Niacin Equivalents:  15 %
Vitamin B6:  20 %
Vitamin C:  224 %
Folate:  8 %
Calcium:  15 %
Iron:  11 %
Magnesium:  14 %
14 %
Sodium:  2 %
Thiamin:  13 %
Calories From Fat: 
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.