Cavolo Nero

Description :

Cavolo Nero, also known as Tuscan kale or black kale, is a leafy green vegetable with long, slender leaves and a rich, dark colour. Its robust and slightly bitter flavour adds depth to dishes, making it a staple ingredient in Italian cuisine. Unlike curly kale, it has flat leaves and a more tender texture, lending itself to various cooking methods such as sautéing, steaming, or braising.

Cavolo Nero – Health Benefits & Nutrition

Calories: Around 25–35 calories per 100g (cooked) – very low!

Rich in vitamin K – Supports healthy bones and blood clotting.
High in vitamin C – Boosts immunity and skin health.
Packed with antioxidants – Helps fight inflammation and oxidative stress.
Good source of fibre – Aids digestion and helps keep you full.
Contains iron & calcium – Supports energy and bone strength.
Low in carbs & fat – Great for a balanced, light diet.

How to Prepare Your Cavolo Nero:

1. Wash the leaves thoroughly to remove any grit.

2. Strip the leaves from the tough central stalk by holding the stem and pulling the leaf away.

3. Chop the leaves into bite-sized pieces.

4.  Sauté with garlic and olive oil for 5–7 mins.

5. Steam or boil for 3–5 mins, then season.

Garlic Sautéed Cavolo Nero Recipe

Ingredients:

            1 bunch Cavolo Nero (about 200g)

• 2–3 garlic cloves, thinly sliced

• 1–2 tbsp olive oil

• Salt and pepper, to taste

• Optional: a pinch of chili flakes or a squeeze of lemon

Instructions:

1. Prep the cavolo nero:
   Wash well, remove the tough stems, and roughly chop the leaves.

2. Blanch (optional but helps tenderness):
   Boil in salted water for 2–3 minutes, then drain and cool quickly under cold water.

3. Sauté:
   Heat olive oil in a large pan over medium heat. Add garlic (and chili flakes if using) and cook for 30 seconds until fragrant.

4. Add cavolo nero:
   Toss it into the pan and sauté for 4–5 minutes until tender and slightly crispy at the edges.

5. Season:
   Add salt, pepper, and a little lemon juice if you like.

Great as a side dish
Lovely on toast with a poached egg
Mix into pasta, grains, or soups