Cavolo nero, also known as Tuscan kale, is a delicious and versatile leafy green that adds rich flavor to any dish. Whether you’re making a comforting pasta or a simple side, this cavolo nero recipe is a great way to enjoy its deep, earthy taste. Packed with nutrients, it’s a perfect addition to a healthy meal while bringing a touch of rustic Italian charm to your table.
I first discovered cavolo nero when looking for a hearty yet healthy ingredient to liven up my usual dinners. Its slightly sweet, almost nutty flavor pairs beautifully with garlic, olive oil, and a variety of seasonings. Whether you’re new to this kale variety or a long-time fan, this easy recipe will show you just how delicious and simple it is to prepare.
You can also try Marry Me Chicken Pasta.
Easy & Delicious Cavolo Nero Recipe | Healthy & Flavorful
Easy Cavolo Nero Recipe
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 2-3
Ingredients:
- 1 bunch cavolo nero (Tuscan kale), washed and chopped
- 2 tbsp olive oil
- 2 cloves garlic, thinly sliced
- ½ tsp red pepper flakes (optional)
- Salt and black pepper to taste
- Juice of ½ lemon
- 2 tbsp grated Parmesan cheese (optional)
Instructions:
- Prepare the cavolo nero: Remove the tough stems and chop the leaves into bite-sized pieces.
- Sauté the garlic: Heat olive oil in a large pan over medium heat. Add garlic and cook for about 1 minute until fragrant.
- Cook the kale: Add cavolo nero to the pan and stir well. Cook for 5-7 minutes until wilted and tender. If needed, add a splash of water to help soften the leaves.
- Season and serve: Sprinkle with salt, black pepper, and red pepper flakes for a little heat. Squeeze fresh lemon juice over the top and mix well. Garnish with Parmesan cheese if desired.
Serving Suggestions:
✔️ Serve as a side dish with grilled chicken or fish.
✔️ Mix into pasta, risotto, or soups for extra flavor.
✔️ Top with toasted nuts or seeds for a crunchy twist.
This cavolo nero recipe is simple, healthy, and packed with flavor. Try it as a quick and nutritious addition to any meal!
Ingredients
Nutrition Facts
Servings 3
- Amount Per Serving
- Calories 160kcal
- % Daily Value *
- Total Fat 9g14%
- Total Carbohydrate 7g3%
- Protein 3g6%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Recipe Tips for the Best Cavolo Nero Dish
✔️ Choose Fresh Cavolo Nero: Look for dark green, crisp leaves without yellowing for the best flavor and texture.
✔️ Remove Tough Stems: The stems can be fibrous, so strip the leaves off or chop the stems finely if using.
✔️ Enhance the Flavor: Add a splash of balsamic vinegar or soy sauce for a richer taste.
✔️ For Extra Crunch: Top with toasted almonds, pine nuts, or sesame seeds.
✔️ Make it Creamy: Stir in a spoonful of ricotta or a drizzle of tahini for a creamy texture.
✔️ Boost Protein: Add chickpeas, tofu, or grilled chicken for a more filling meal.
Dietary Information & Allergies
✅ Vegetarian & Vegan-Friendly: This recipe is naturally vegetarian. To make it vegan, skip the Parmesan or use a dairy-free alternative like nutritional yeast.
✅ Gluten-Free: The dish itself is gluten-free. If serving with pasta or bread, choose a gluten-free option.
✅ Dairy-Free Option: Simply omit the Parmesan or use a plant-based cheese alternative.
⚠️ Allergy Considerations:
- Garlic Sensitivity: Some people may be sensitive to garlic; substitute with shallots or omit if needed.
- Nut Allergies: If adding nuts for crunch, ensure they are safe for your dietary needs.
- Citrus Allergies: The lemon juice can be replaced with apple cider vinegar for acidity.
This cavolo nero recipe is adaptable to many diets, making it a great choice for various meal plans.
Frequently Asked Questions
The best way to cook cavolo nero is by sautéing it with olive oil and garlic until tender. You can also steam, blanch, or roast it for different textures and flavors.
Cavolo nero, also called Tuscan kale, has darker, longer, and more textured leaves than curly kale. It has a slightly sweeter and nuttier flavor compared to regular kale.
Cavolo nero pairs well with garlic, olive oil, lemon, Parmesan, pasta, beans, and roasted meats. It also works great in soups, stews, and grain bowls.
Yes, but the stalks are tough. You can finely chop and cook them longer, or remove them and use only the tender leaves.
Sautéing with garlic and olive oil brings out its best flavor, but roasting for crispy chips or adding to soups and pasta are also great options.
Heat olive oil in a pan, add sliced garlic, then toss in chopped cavolo nero. Cook for 5-7 minutes, stirring, until wilted and tender.
Cavolo nero is also called Tuscan kale, black kale, dinosaur kale, or lacinato kale in English.
Yes! Toss cavolo nero with olive oil and roast at 375°F (190°C) for 10-15 minutes until crispy. It makes a great alternative to kale chips.
It’s packed with vitamins A, C, and K, rich in antioxidants, and high in fiber, which supports digestion, immunity, and heart health.