Home Healthy Cavolo Nero Salad With Tomatoes & Fried Garlic Oil

Cavolo Nero Salad With Tomatoes & Fried Garlic Oil


In the event you’re on the lookout for new leafy inexperienced recipes, this cavolo nero salad with tomatoes and fried garlic oil is tremendous scrumptious and easy to make. Cavolo nero is also referred to as Tuscan cabbage or black kale, and it’s implausible for making a nutrient-dense facet dish or salad.


In case my cavolo nero salad sounds a bit of fancy and unique, let me reassure you that it’s not.  Consider it as a easy and engaging kale salad. It’s filled with antioxidants, nutritional vitamins and minerals together with lutein, nutritional vitamins A, C, Okay, fibre, calcium, manganese and iron, so it’s an ideal little facet dish for a weeknight dinner.


What Is Cavolo Nero?

Cavolo nero (cabbage) is also referred to as black kale, Tuscan kale or Tuscan cabbage, and also you’ve guessed accurately, it’s associated to kale. Actually, it’s kale’s Italian cousin. And whereas it’s a quite common vegetable in Italian cooking, cavolo nero isn’t used as a lot elsewhere. That’s to not say that it’s not simply accessible. I usually see cavolo nero in supermarkets, particularly in season. 

What is cavolo nero?

In essence, cavolo nero is similar to kale. Its leaves are longer and darker, and I personally suppose it’s a really fairly leafy inexperienced. You should use it in soups and stews just like the Italians do, sauté it in some butter and lemon juice as you’d with spinach, or use it uncooked in a salad or a smoothie. Strive my cavolo nero and corn fritters right here.

How To Put together Uncooked Cavolo Nero

Equally to kale, uncooked cavolo nero has very fibrous, agency leaves in comparison with say spinach. As such, for those who plan to eat it uncooked, you have to give it a great therapeutic massage to melt the fibres and make it simpler to chew and digest.  I often drizzle it with a bit of lemon juice and sprinkle some salt, then therapeutic massage the leaves with my arms till they’re bruised and moist.


What Can I Use As a substitute Of Cavolo Nero?

In the event you can’t get your arms on cavolo nero for this recipe, use common kale or Swiss chard as a substitute.  

This salad is nice with just about any protein however I particularly find it irresistible with some roasted rooster, pan-fried duck or fish. 

Extra Recipes With Leafy Greens


Cavolo nero salad recipe


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This cavolo nero salad with tomatoes and fried garlic is easy and fast to arrange. Kale or Swiss chard can be utilized as a substitute on this recipe. Serve along with your favorite piece of meat or as a vegetable facet dish on the desk.

  1. Shake off extra water from the cavolo nero leaves and slice thinly on a chopping board. Drizzle throughout with lemon juice and sprinkle with salt. Utilizing your arms, therapeutic massage the lemon and salt into the chopped leaves. It will assist to melt the kale. Switch to a platter or depart on a chopping board, whichever means you prefer to current it.
  2. Scatter tomatoes excessive.
  3. Warmth a small frying pan over medium-high warmth. Add the olive oil and thinly sliced garlic, sprinkle with a pinch of salt. Cook dinner over low-medium warmth, as to not burn the oil an excessive amount of, and stir often, for about 1-2 minutes. As quickly because the garlic begins to alter color to golden yellow, take away it from the warmth. Scatter the fried garlic over the salad after which drizzle the new, garlicky oil excessive.


For the AIP model, Take away tomatoes; you possibly can use some avocado, radish or cucumber as a substitute.


  • Serving Measurement: Half of the salad
  • Energy: 281
  • Sugar: 4.1 g
  • Sodium: 597.3 mg
  • Fats: 28.5 g
  • Saturated Fats: 4.1 g
  • Carbohydrates: 8.7 g
  • Fiber: 2.4 g
  • Protein: 2.3 g
  • Ldl cholesterol: 0 mg

Key phrases: Cavolo Nero, Tuscan Cabbage, Black Kale, Leafy Greens, Salad


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