Cavolo Nero Recipe Vegetarian: Easy and Delicious Ideas

If you’re on the hunt for a hearty, nutritious, and flavorful vegetarian dish, look no further than cavolo nero. Also known as black kale or Tuscan kale, cavolo nero boasts a deep, earthy taste that adds depth to any meal.

This leafy green has long been a staple in Italian cuisine, especially in soups and sautés, but it shines just as brightly in vegetarian recipes. Packed with vitamins, antioxidants, and fiber, cavolo nero not only enhances your dishes but also supports a healthy lifestyle.

In this recipe, we’ll explore a simple yet delicious way to prepare cavolo nero that highlights its robust flavors without overshadowing its natural goodness. Whether you’re a seasoned vegetarian or just looking to add more greens to your plate, this cavolo nero recipe is a must-try.

Plus, it pairs wonderfully with grains, legumes, or even as a side to your favorite protein dishes.

Why You’ll Love This Recipe

This vegetarian cavolo nero recipe is loved for its simplicity and versatility. It’s quick to prepare, making it perfect for busy weeknights or last-minute meal prep.

The recipe brings out the tender texture and slightly bitter, smoky undertones of the cavolo nero, balanced with garlic and a splash of lemon for brightness.

Rich in nutrients like vitamin K, vitamin C, and calcium, this dish is a wholesome addition to your diet. Plus, it’s completely plant-based, gluten-free, and adaptable to various dietary preferences.

Whether you want to serve it as a side, toss it into pasta, or mix it into a grain bowl, this cavolo nero recipe will become a staple in your kitchen.

Ingredients

• 1 large bunch of cavolo nero (about 200g), washed and roughly chopped
• 3 tablespoons olive oil
• 3 cloves garlic, thinly sliced
• 1 small red chili, deseeded and finely chopped (optional)
• Juice of ½ lemon
• Salt and freshly ground black pepper, to taste
• 50g toasted pine nuts or walnuts (optional for crunch)
• Grated Parmesan or vegan cheese, for serving (optional)

Equipment

• Large frying pan or skillet
• Sharp knife
• Cutting board
• Large mixing bowl
• Wooden spoon or spatula
• Citrus juicer (optional)

Instructions

1. Prepare the cavolo nero: Remove the tough stems from the cavolo nero leaves by folding each leaf in half and slicing along the stem. Roughly chop the leaves into bite-sized pieces and place them in a large mixing bowl.
2. Heat the olive oil: Place your skillet over medium heat and add the olive oil. Once hot, add the sliced garlic and chopped chili if using. Sauté for 1-2 minutes until fragrant but not browned, stirring frequently to avoid burning.
3. Add the cavolo nero: Gradually add the chopped leaves to the skillet, stirring well to coat them in the garlic-infused oil. The leaves will wilt down quickly; keep stirring to ensure even cooking.
4. Sauté until tender: Cook the cavolo nero for 5-7 minutes, or until tender but still vibrant green. Season with salt and pepper to taste.
5. Add lemon juice: Remove the skillet from heat and squeeze the juice of half a lemon over the cavolo nero. Toss well to combine, balancing the earthy greens with fresh acidity.
6. Serve with toppings: Transfer to a serving dish and sprinkle toasted pine nuts or walnuts on top for texture. Add grated Parmesan or vegan cheese if desired.

Tips & Variations

“For a smoky twist, try adding a pinch of smoked paprika or a drizzle of balsamic glaze before serving.”

• Make it a soup: Add cavolo nero to your favorite vegetarian broth with beans and potatoes for a comforting Tuscan-style soup.
• Swap nuts: If you have nut allergies, try toasted pumpkin seeds or sunflower seeds instead of pine nuts or walnuts.
• Spice it up: Increase the chili quantity or add a dash of chili flakes for more heat.
• Mix with grains: Toss the sautéed cavolo nero with cooked quinoa, farro, or brown rice for a filling grain bowl.
• Use fresh herbs: Finish with a sprinkle of fresh parsley or basil for added freshness.

Nutrition Facts

Serving Suggestions

This sautéed cavolo nero is wonderfully versatile and pairs well with a variety of dishes. Serve it alongside a grain bowl with roasted vegetables for a complete meal.

It also makes a fantastic bed for grilled tofu or tempeh.

For a light lunch, toss the cavolo nero with cooked pasta, a drizzle of olive oil, and a sprinkle of chili flakes. You can even mix it into a warm lentil salad or top toasted sourdough bread for a simple yet satisfying snack.

If you want to explore more delicious recipes, check out our Harvest Hash Recipe: A Delicious and Easy Fall Comfort Food, or try the creamy and tangy Lemon Ricotta Pasta With Arugula Recipe. For a unique appetizer, consider our flavorful Low Fodmap Appetizer Recipes.

Conclusion

Cavolo nero is a powerhouse leafy green that deserves a spot in your vegetarian cooking repertoire. This simple sauté highlights its robust flavor and tender texture, creating a dish that’s both nutritious and satisfying.

Whether you’re looking to add more greens to your diet or want a versatile side to complement your meals, this recipe fits the bill.

With just a handful of ingredients and minimal prep time, you can whip up a delicious dish that’s perfect for any occasion. Experiment with the variations to keep it fresh and exciting, and enjoy the many health benefits cavolo nero brings to your table.

Happy cooking!

{“@context”: “https://schema.org/”, “@type”: “Recipe”, “name”: “Cavolo Nero Recipe Vegetarian”, “image”: [], “author”: {“@type”: “Organization”, “name”: “GluttonLv”}, “description”: “A simple and delicious vegetarian recipe featuring cavolo nero saut\u00e9ed with garlic and chili flakes. Perfect as a side dish or a light main course.”, “prepTime”: “PT10M”, “cookTime”: “PT15M”, “totalTime”: “PT25M”, “recipeYield”: “4 servings”, “recipeIngredient”: [“1 bunch cavolo nero (about 200g), washed and chopped”, “2 tablespoons olive oil”, “3 garlic cloves, thinly sliced”, “1 small red chili, deseeded and chopped”, “Salt to taste”, “Black pepper to taste”, “1 tablespoon lemon juice”, “1 tablespoon toasted pine nuts (optional)”, “1 small onion, finely chopped”], “recipeInstructions”: [{“@type”: “HowToStep”, “text”: “Heat olive oil in a large pan over medium heat.”}, {“@type”: “HowToStep”, “text”: “Add chopped onion and saut\u00e9 until soft.”}, {“@type”: “HowToStep”, “text”: “Add garlic and chili, cook for 1 minute until fragrant.”}, {“@type”: “HowToStep”, “text”: “Add cavolo nero and stir well to coat with oil.”}, {“@type”: “HowToStep”, “text”: “Cook for 10 minutes, stirring occasionally, until tender.”}, {“@type”: “HowToStep”, “text”: “Season with salt, pepper, and lemon juice.”}, {“@type”: “HowToStep”, “text”: “Sprinkle toasted pine nuts on top before serving.”}], “nutrition”: {“calories”: “120 kcal”, “proteinContent”: “4 g”, “fatContent”: “9 g”, “carbohydrateContent”: “6 g”}}