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:
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Wash the leaves thoroughly to remove any grit.
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Strip the leaves from the tough central stalk by holding the stem and pulling the leaf away.
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Chop the leaves into bite-sized pieces.
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Sauté with garlic and olive oil for 5–7 mins.
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Steam or boil for 3–5 mins, then season.
🥬 Garlic Sautéed Cavolo Nero Recipe
Ingredients:
1 bunch Cavolo Nero (about 200g)
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2–3 garlic cloves, thinly sliced
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1–2 tbsp olive oil
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Salt and pepper, to taste
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Optional: a pinch of chili flakes or a squeeze of lemon
Instructions:
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Prep the cavolo nero:
Wash well, remove the tough stems, and roughly chop the leaves. -
Blanch (optional but helps tenderness):
Boil in salted water for 2–3 minutes, then drain and cool quickly under cold water. -
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. -
Add cavolo nero:
Toss it into the pan and sauté for 4–5 minutes until tender and slightly crispy at the edges. -
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
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