Tuscan Black Kale: Nutritional Benefits and Cooking Ideas

When I first heard the name Cavolo Nero, I honestly imagined someone was referring to an Italian opera singer.

It turns out I wasn’t entirely wrong.

a bunch of cavolo nero (black kale) on a wooden table

Cavolo Nero is an Italian leafy green, most commonly associated with Tuscany. Its leaves are a deep, almost black green, each with a firm central stalk. Those stalks gave me more trouble than I expected when I cooked it, but more on that shortly.

I enjoy its slightly bitter, savory flavour — it’s one of those greens you can’t help but come back to. Beyond taste, Cavolo Nero is packed with antioxidants and other nutrients, which makes it an excellent addition to simple, healthy meals.

It had been a while since I featured some properly braised greens on the blog, so I wanted to keep this preparation straightforward.

My plan was intentionally minimal: braise the Cavolo Nero in good olive oil with a splash of water, and flavour it with dried chilli flakes, garlic and anchovies. That short list of ingredients enhances the vegetable’s natural character without overpowering it. I also like the way garlic steams through the leaves and oil, creating a glossy, aromatic finish.

a bunch of cavolo nero leaves with garlic and olive oil on a wooden board on top of a wooden table

What I didn’t expect was how stubborn the stalks would be.

Instead of the quick side dish I pictured, it took nearly an hour to braise the Cavolo Nero until everything was tender. I had imagined this as a speedy accompaniment to some lamb, but the stalks slowed me down.

Lesson learned: next time I’ll remove the stalks and sauté only the leaves for faster cooking and a more uniformly tender result.

📖 Recipe

Cavolo Nero Recipe

Braised cavolo nero (black kale)

Prep:
10

Cook:
12

Total:
22

Servings: 2 serves

Cuisine: Italian

Author: Peter G

Conversions

Ingredients

250 g Cavolo Nero, or black kale, stalks removed
¼ cup olive oil, plus extra
1 pinch dried chilli flakes, or 1 fresh chilli, thinly sliced
2 cloves garlic, finely chopped
3 anchovies, good-quality canned
½ cup water, optional
salt and pepper to taste

Instructions

Bring a pot of water to the boil. Blanch the Cavolo Nero leaves for about 5 minutes, then drain and squeeze out as much water as possible.
Heat the olive oil in a non-stick or cast-iron pan over medium heat. Add the garlic, chilli flakes and anchovies.
Stir and let the aromatics cook for a couple of minutes until fragrant and the anchovies have mostly dissolved into the oil.
Add the blanched Cavolo Nero, toss to coat, and cook for about 5 more minutes until the leaves are tender and glossy. If needed, add a splash of water to help them soften.
Season with salt and pepper and serve immediately.

Nutrition

This website provides approximate nutrition information for convenience and as a courtesy only.

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