Stir-fried cavolo nero with garlic is a 10-minute vegetable side dish made with black Tuscan kale. Sautéed cavolo nero is tender and flavourful, and it's a delicious way to cook kale and enjoy a healthy portion of leafy greens.
Recipe Summary: Stir-Fried Cavolo Nero (Tender Garlic Kale)
Prep time: 5 minutes
Cook time: 5 minutes
Servings: 4
Key ingredients: Kale and garlic
Nutritional highlights: Kale is very nutritious and high in antioxidants
Allergy info: Gluten-free, dairy-free, nut-free, soy-free
Convenience: Quick and easy to make in 1 pan
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 did plenty of experimenting to discover the best way to cook kale so it would be tender and delicious. In this sautéed cavolo nero recipe, the garlic infuses the oil with flavour, coating all the leaves to make a very tasty vegetable side dish.
If you prefer, you can also wilt cavolo nero in the same way that you'd wilt leaf beet or spinach. However, I prefer sautéed kale as there's less risk of it ending up soggy! Plus, cooking kale with a little olive oil allows you to absorb the nutrients better.
You can also use kale in a mixed stir-fry with other veggies, or make crispy cavolo nero to enjoy as a savoury snack or side dish.
Why this recipe works
- This stir-fried cavolo nero recipe is a tasty vegetable side dish that will complement many of your favourite meals. This type of black kale is slightly sweeter and less bitter than other varieties and is complemented by the flavour of garlic. Pan-fried kale leaves are tender and delicious
- 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 (along with olive oil)
- Stir-fried cavolo nero is a quick and easy vegetable dish that is ready to eat in 10 minutes
- Sautéed garlic kale is a healthy side dish which is gluten-free, dairy-free and vegan
Ingredients for stir-fried cavolo nero
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 cook tender garlic kale
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.
Variations
You can vary the flavour of sautéed kale to suit your taste
- Add a squeeze of lemon juice for some acidity. For a more distinctive lemon and garlic kale, add a little grated lemon rind
- Add an asian twist by seasoning with soy and adding a sprinkle of sesame seeds for a little texture
- For a richer-tasting dish, sauté the kale in half butter and half olive oil. You can also add a little grated parmesan
- Add a touch of heat with a finely chopped chilli, and fry with the garlic. Alternatively, you can use a pinch of crushed chillies
Serving
Serve your fried cavolo nero immediately in the same way that you'd serve other types of cooked cabbage.
I particularly enjoy this pan-fried kale recipe with lentils as both have a slightly earthy flavour which combine well. I often serve it with this lentil and red pepper quiche.
Garlic kale also goes very well with eggs. Try a quick lunch of fried cavolo nero and scrambled eggs. Or serve it as a side dish with 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.
You can make garlic kale with either cavolo nero or curly kale, which are the 2 types commonly found in British supermarkets. If you have access to a different type of edible kale, you can use that too. Cavolo nero is particularly tender and slightly sweeter, but all varieties of kale will work in this recipe.
Other healthy kale recipes
Both of these healthy dinner recipes also include kale. Although they use raw kale, you could include leftover cooked kale if you prefer.
You can also use up leftover raw kale in a simple pesto
Other healthy vegetable dishes
You might also like these other colourful vegetable side dishes. They all have a combination of vegetables for extra nutrition and more plant points!
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Recipe
Stir Fried Cavolo Nero (Tender Garlic Kale)
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.1 tablespoon olive oil
- Fry the garlic for a minute until very lightly browned.1-2 cloves garlic
- 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.350 g cavolo nero
- Season to taste with salt and pepper, and add a squeeze of lemon if liked.seasoning to taste
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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