Stir fried cavolo nero with garlic is a quick easy side dish made with black Tuscan kale. Sauteed cavolo nero is healthy, and it's a delicious way to enjoy an extra portion of leafy greens.
I was thrilled when my lovely neighbour asked me to pick her cavolo nero whilst she was away! This glorious vegetable is in season in the UK from late summer until mid Autumn, and it's quite a prolific grower.
I had plenty to experiment with to discover my favourite kale recipe, and this is the best: sauteed cavolo nero with garlic!
If you want, you can also wilt cavolo nero in the same way that you'd wilt spinach. You can also use cavolo nero in a mixed stir fry with other veggies, or use it to make crispy cavolo nero to enjoy as a savoury snack or side dish.
What you'll love about the recipe
- Stir fried cavolo nero is a tasty vegetable side dish that will complement many of your favourite meals. This type of black kale is slightly sweeter than other varieties and is complemented by the flavour of garlic.
- Kale is a very nutritious leafy green. It's high in fibre and is packed with vitamins and minerals. It's often included in a healthy Mediterranean diet.
- Stir fried cavolo nero is a quick and easy side dish which is ready to eat in less than 10 minutes.
- These sautéed leafy greens are a healthy side dish which is gluten free, dairy free and vegan
Ingredients
Cavolo nero. This might also be sold as Tuscan kale, black kale or sometimes black cabbage. It's got large, dark green, prehistoric-looking leaves.
Garlic. 1-2 large cloves of garlic will be sufficient for this quantity of cavolo nero, but you can adjust the quantities to suit your own taste. Chop the garlic very finely, or crush it if you prefer.
Olive oil, or another healthy oil. You can also use an oil which has been infused with garlic, or chilli if you'd like to add a little heat or spiciness.
How to make fried cavolo nero
Prepare the cavolo nero. If necessary wash and dry the leaves. They'll fry better if they are dry.
Remove the thick stems. The easiest way to do this is to hold cut end of the stem in one hand and remove the leaf from the stem with the other hand.
Pile a few leaves on top of each other and fold in half. Then shred finely with a knife.
Heat a large frying pan over a medium heat. Add the olive oil.
Gently fry the garlic for about a minute. Make sure that it doesn't go too dark as burnt garlic has an unpleasant bitter flavour.
Add the shredded cavolo nero and fry for 3-4 minutes until tender. If it looks like the kale is starting to catch and burn on the pan, you can add a splash of water.
Season to taste. You can also add a squeeze of lemon juice if liked, or a little grated parmesan.
Serving
Serve your fried cavolo nero immediately in the same way that you'd serve other types of cooked cabbage.
I particularly like pan-fried cavolo nero with lentils and often serve it with this lentil and red pepper quiche.
It also goes very well with eggs. Try a quick lunch of fried cavolo nero and scrambled eggs. Or serve it alongside a dish of pasta or noodles for an extra nutritional punch.
I prefer to serve freshly prepared stir-fried cavolo nero, but if you've got any leftovers, pop them in the fridge and reheat in a pan or the microwave.
Frequently asked questions
It's usual to remove the thickest part of the stems or stalks when you prepare cavolo nero. You can pull the stems off easily by running your thumb and forefinger down the side of the stem, tearing off the leaves as you go. Don't worry about the stems at the very top of the leaves as they are quite fine.
The stems of cavolo nero are not harmful however, so if you do want to eat them, chop them quite finely so that they cook through evenly.
Yes, cavolo nero can also be eaten raw if you prefer. Shred the leaves finely, and mix with other softer leaves such as lettuce and spinach. Some people also massage the leaves with a little oil before adding them to a salad to make them more tender.
Other healthy vegetable dishes
You might also like these other colourful vegetable side dishes. They all use a combination of vegetables for extra nutrition.
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Recipe
Stir Fried Cavolo Nero with Garlic
Equipment
- large frying pan
Ingredients
- 350 g cavolo nero washed and dried
- 1 tablespoon olive oil
- 1-2 cloves garlic peeled and very finely chopped
- seasoning to taste
Instructions
- Remove the larger section of the stem from the leaves. Run your thumb and forefinger down the sides of the stem, tearing away the leaves as you go.
- Stack a few of the leaves together. Fold or roll and shred finely.
- Heat a large frying pan over a medium heat. Add the olive oil.
- Fry the garlic for a minute until very lightly browned.
- Add the shredded cavolo nero and stir fry for 3-4 minutes until tender. If the kale starts to brown or stick to the pan, add a splash of water.
- Season to taste with salt and pepper, and add a squeeze of lemon if liked.
Notes
- Ensure that the garlic doesn't get too brown as burnt garlic will taste bitter.
- Use another healthy oil in place of olive oil if you prefer. Or can also use oil which has been flavoured with herbs, chilli or garlic.
- Cavolo nero can also be added to mixed stir fries with other veggies.
Nutrition
Please note nutritional information is per serving and is provided for guidance only.
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