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5.0 from 78 votes

Cavolo Nero With Garlic And Lemon

This tangy cavolo nero is ideal alongside grilled meats or a casserole and is ready in just 20 minutes!

Prep Time
5 mins
Cook Time
5 mins
Total Time
20 mins
Servings: 4 people
Calories: 98 kcal
Course: Side Dish
Cuisine: Italian

Ingredients

  • 2 tablespoons olive oil
  • 1 clove garlic crushed and chopped
  • 400 grams Cavolo Nero 14 ounces Lacinato or Tuscan kale, rinsed, dried and chopped thinly
  • ¼ teaspoon salt adjust to taste
  • 80 ml water ⅓ cup
  • 1 teaspoon lemon zest

Instructions

    Cup of Yum
  1. Add 2 tablespoons olive oil and 1 clove garlic (chopped) to a heavy bottomed pan and turn the heat on low.
  2. Once the garlic softens add the 400 grams cavolo nero, ¼ teaspoon salt and 80 ml water. Turn heat to medium low and cover with a lid, stirring occasionally, add a little more water if required.
  3. Cook till the cavolo nero is tender and the liquid has evaporated (around 10 minutes), then remove from heat, stir in 1 teaspoon lemon zest and serve.

Notes

  • Rinse and pat dry the cavolo nero leaves.
  • Remove the centre stalk and chop the leaves into thin strips (step by step instructions are in the post above).
  • Prevent garlic burning - add oil and garlic to the pan before turning on the heat, then turn heat on low. Heating garlic gently in this way helps release flavour as it softens and prevents burning. Burnt garlic tastes very bitter and will ruin the dish.
  • This dish can be made in advance, served at room temperature or warm.
  • Store leftovers cavolo nero in a sealed container in the fridge for up to 3 days, or in the freezer for up to a month.

Nutrition Information

Serving 1serving Calories 98kcal (5%) Carbohydrates 5g (2%) Protein 3g (6%) Fat 8g (12%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 5g Sodium 200mg (8%) Potassium 352mg (10%) Fiber 4g (16%) Sugar 1g (2%) Vitamin A 9990IU (200%) Vitamin C 94mg (104%) Calcium 257mg (26%) Iron 2mg (11%)

Nutrition Facts

Serving: 4people

Amount Per Serving

Calories 98

% Daily Value*

Serving 1serving
Calories 98kcal 5%
Carbohydrates 5g 2%
Protein 3g 6%
Fat 8g 12%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 5g 25%
Sodium 200mg 8%
Potassium 352mg 7%
Fiber 4g 16%
Sugar 1g 2%
Vitamin A 9990IU 200%
Vitamin C 94mg 104%
Calcium 257mg 26%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.