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Garlic Ginger Sautéed Greens

Garlic Ginger Sautéed Greens

Greens like kale, chard, or collard, are not only a fantastic for invigorating the body with a multitude of nutrients but can also serve as a culinary delight. Although these greens are packed with vitamins and minerals, they are often difficult to digest in their raw state. So, how do we make these greens more palatable and easier on the stomach? By creating a delicious Garlic Ginger Sautéed Greens recipe!

Cook these vibrant greens, stir in a fragrant mix of garlic and ginger, and ensure your ingredients are local and seasonal. This method not only enhances the flavor but also aids in digestion. It’s not just about crafting a nutrient-dense dish, but also about ensuring the body can comfortably absorb and utilize these nutrients. That’s the ‘why’ behind this fantastic and simple recipe.The perfect blend of health, taste, and conscious eating.

Garlic Ginger Sautéed Greens

Cooking greens make them easier to digest

Ayurveda focuses on cooked food. And it’s no different when it comes to greens. Cooking food essentially “pre-digests” it, which is especially important for naturally tough or fibrous foods, like many types of greens. When greens are cooked, the body can more easily consume the food, and the nutrients are more available for absorption. This process helps maintain a strong “digestive fire” or Agni, allowing your body to use the nutrients from the food to build healthy, strong tissues. Eating warm food is also recommended as it keeps that digestive fire going!


Ginger and garlic make sautéed greens easier to digest too 

Preparing sautéed greens with warming ingredients like ginger and garlic is beneficial for the digestive process. Ginger has a unique ability to stoke the digestive fire without making it too hot so that it burns out. Garlic also kindles the digestive fire while rejuvenating the system by improving digestion. This is a great thing to keep in mind when cooking something that’s harder to digest.


When our digestive fire is supported by cooked and well-spiced food, we’re better able to extract and assimilate nutrients from our food, contributing to our overall health and well-being.


Go local and seasonal

Consuming greens that are in season and locally sourced isn’t just yummy but also helps our overall digestion. The concept behind this practice is that nature provides us with the foods best suited to our bodies’ needs at different times of the year. Seasonal greens are likely to be fresher and contain more nutrients too.

Garlic Ginger Sautéed Greens.

Garlic Ginger Sautéed Greens for your Dosha

This recipe can be adapted to meet the needs of all the dosha (Vata, Pitta, and Kapha). Garlic’s pungent and heating properties support Vata and Kapha (due to their cooling nature) but can be too pungent for Pitta (as they increase heat). If that’s the case for you, consider eliminating garlic all together or only using one clove.

**One fun fact about garlic! If you slow roast it the sweet quality comes through softening the pungency and make it more balanced for Pitta**

Try adding ghee (and only one tablespoon). If you want to balance Vata, the garlic and ginger are great as they are warming. You can use sesame oil or ghee (2 tablespoons or more) to balance out the dryness of Vata. Bragg’s Amino for some saltiness is also balancing for this dosha. The greens, ginger, and garlic are all great for Kapha – just use less oil and salt!


Garlic Ginger Sautéed Greens is a great main dish if you add tempeh bacon and a side of sourdough bread with ghee (if you want something heavier) or a veggie soup (if you want to keep things light)! It also makes an ideal side to a meal like the Charred Breadfruit, Zucchini & Summer Squash Lasagna(Gluten Free), Wild Rice Stuffed Squash, or Fenugreek Roti (Thepala).

If you are looking for additional seasonal support join us for our ongoing Rutacharya Programs with all the tips and tricks to find balance each season.


Now, let’s cook (and eat)!

Garlic Ginger Sautéed Greens

Recipe: Garlic Ginger Sautéed Greens



1 bunch of greens from the Farmer’s market or your garden (Kale or chard are great choices)

1 thumb of ginger

2 garlic cloves 

1-2 tablespoons of olive oil, coconut oil, sesame oil, or ghee

¼-½ cup of water

Salt or Bragg’s Amino to taste



  1. Wash and chop greens. Remove stems from kale.
  2. Peel and grate ginger; mince the garlic.
  3. Heat a large cast iron skillet on medium heat. Add to warm oil or ghee. 
  4. Add ginger and garlic for 30 seconds.
  5. Add greens. Mix and sauté for 30 seconds.
  6. Add ¼ cup of water, Bragg’s, and cover. Add more water if it dries out.
  7. Lower heat. Cook until completely soft, 7-10 minutes.
  8. Add salt to taste
  9. Enjoy!


Variation: Add hing or ground fenugreek seeds instead of Bragg’s. Or even add tempeh bacon! 

Recipe Written by our guest contributor Maha Vidya Ayurvedic Health Advisor Ashley Domers. You can find her @mindfulmungbean sharing Ayurvedic Tips for Health. Check out her Kitchari video below for more tips to bringing nourishment into your meals!