Mangi Cavolo Nero

Cavolo nero has been grown in Italy since the nineteenth century and is a popular ingredient in classic Italian dishes.

Predominantly grown in the south of Italy but is used throughout the country, Cavolo nero is a rich and versatile vegetable with long dark green leaves and is a member of the brassica family, along with kale.  Also known as black cabbage, Tuscan kale, or by its Italian names lacinato and nero de Toscana,  it is a good source of vitamins K, A and C as well as significant amounts of manganese, copper, fibre, calcium, iron, the B vitamins, vitamin E, and many other elements.  The British season for cavolo nero runs from September to January so make the most of it with these four delicious recipes. 

Creamy Shredded Cavolo Nero With Mustard (pictured top)

Preparation time: 5 minutes
Cooking time: 12 minutes

Serves 4

Ingredients

300g Cavolo Nero, shredded
1 tbsp oil
1 onion, sliced
142ml carton double cream
1 tbsp wholegrain mustard

Method

1. Boil the Cavolo Nero for 6-8 minutes until tender, drain.

2. Meanwhile, heat the oil in a large frying pan and fry the onion for 4-5 minutes. Add the cream and mustard. Stir in the Cavolo Nero and heat through, season to taste.

Tip: Add a pinch of saffron to the cream to give extra flavour and colour. Ideal served with roast chicken, beef or cooked sausages.

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Warm Winter Salad With Beetroot and Goats Cheese

Preparation time: 10 minutes
Cooking time: 25 minute

Serves 2

Ingredients

3 fresh beetroot (200g)
200g Cavolo Nero, shredded
1 orange
2 tbsp walnut oil
1 bs balsamic vinegar
1 tbsp honey
100g soft goat’s chese, e.g. Sussex Slipcote

Method

1. Boil the beetroot for 20-25 minutes until tender. Cool, peel and cut into wedges.

2. Meanwhile, boil the Cavolo Nero for 6-8 minutes and drain.

3. Segment the orange reserving the excess juice. Whisk this juice with the oil, vinegar, honey and seasoning. Toss the Cavolo Nero, beetroot, orange segments and dressing together.

4. Crumble the goat’s cheese on top of the salad and serve immediately.

Tip: To save time, use pickled beetroot. Serve sprinkled with toasted walnut pieces.

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Roasted Cod On Cavolo Nero

Preparation time: 10 minutes
Cooking time: 15-20 minutes

Serves 4

Ingredients

4 x 150g cod fillets
25g capers
25g black olives, sliced
3 tbsp extra virgin olive oil
300g vine on cherry tomatoes
400g Cavolo Nero, shredded
½ x 15g pack chives, chopped
½ x 20g pack parsley, chopped

Method

1. Preheat the oven to 200oC, gas mark 6.

2. Place the cod on a greased baking tray. Mix together the capers, olives and oil, season and spoon over the fish. Add the tomatoes to the baking tray. Bake for 15-20 minutes.

3. Meanwhile, boil the Cavolo Nero for 6-8 minutes. Drain and return to the pan. Stir in the herbs and the juice from the cod. Divide the Cavolo Nero between 4 plates and top with the cod and tomatoes.

Tip: Replace the olives with some chopped herbs and sun-dried tomatoes.

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Mediterranean Soup With Cavolo Nero

Preparation time: 10 minutes
Cooking time: 15 minutes

Serves 4

Ingredients

1 tbsp olive oil
1 onion, chopped
1 red pepper, diced
1 litre chicken stock
400g tin chopped tomatoes
410g tin cannellini beans, drained and washed
200g Cavolo Nero, shredded

Method

1. Heat the oil in a large saucepan and fry the onion and pepper for 4-5 minutes. Add the remaining ingredients and season.

2. Bring to the boil, simmer covered for 6-8 minutes. Serve with warm crusty bread.

Tip: Add some diced chorizo with the onions for a more substantial meal.

For further information visit http://www.discoverkale.co.uk

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