Cavolo Nero

🌿 Description: Cavolo Nero is a dark, leafy green vegetable with long, slender, flat leaves and a rich, deep colour. It has a robust, slightly bitter flavour that adds depth to dishes and is a staple in Italian cuisine 🇮🇹. Unlike curly kale, it has a more tender texture, making it perfect for sautéing, steaming or braising.

💚 Health Benefits of Cavolo Nero

• 🦴 Supports Bone Health – Rich in vitamin K and calcium to help maintain strong bones.

• 🛡️ Boosts Immunity – High in vitamin C to support your immune system.

• 🧠 Packed with Antioxidants – Helps fight inflammation and protect your cells.

• 🌱 Aids Digestion – High in fibre to support a healthy gut.

• ❤️ Supports Heart Health – Contains nutrients that help maintain a healthy heart.

• ⚡ Natural Energy Support – A good source of iron to help reduce fatigue.

• ⚖️ Low in Calories – Only around 25–35 calories per 100g, making it ideal for balanced diets.

  1 bunch Cavolo Nero (approx. 200g)

  🥬 Creamy Cavolo Nero & Garlic Pasta

  Simple • Comforting • Full of Flavour

  🛒 Ingredients

  • 🥬 1 bunch Cavolo Nero (stems removed, chopped)

  • 🍝 250g pasta (penne or spaghetti works well)

  • 🧄 2–3 garlic cloves, minced

  • 🫒 2 tbsp olive oil

  • 🧀 50g grated Parmesan (optional)

  • 🥛 100ml cream (optional for a creamy version)

  • 🍋 Squeeze of lemon juice

  • 🧂 Salt & black pepper to taste

  • 🌶️ Pinch of chilli flakes (optional)

  👩‍🍳 Method

  1️⃣ Bring a large pan of salted water to the boil and cook pasta according to packet instructions.

  2️⃣ While pasta cooks, heat olive oil in a large pan over medium heat.

  3️⃣ Add garlic (and chilli flakes if using) and cook for 30 seconds until fragrant.

  4️⃣ Add chopped Cavolo Nero and sauté for 4–5 minutes until tender.

  5️⃣ Drain pasta (reserve a splash of pasta water) and add to the pan.

  6️⃣ Stir through cream (if using), a little pasta water, lemon juice and Parmesan.

  7️⃣ Season with salt and pepper, toss well and serve immediately.

  🍽️ Serving Ideas

  ✔ Add grilled chicken or prawns
  ✔ Top with extra Parmesan
  ✔ Serve with crusty bread
  ✔ Works beautifully as a vegetarian main