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If you’re in search of some fresh leafy green recipes, this cavolo nero salad with tomatoes and fried garlic oil is both delicious and easy to prepare. Also known as Tuscan cabbage or black kale, cavolo nero is a nutrient-rich vegetable perfect for salads or side dishes.
If the idea of a cavolo nero salad seems too fancy or exotic, don’t worry. It’s actually quite simple and resembles a tasty kale salad. Packed with antioxidants, vitamins, and minerals like lutein, vitamins A, C, K, fiber, calcium, manganese, and iron, this salad is a great addition to any weeknight dinner.
Exploring Cavolo Nero:
Cavolo nero, also known as black kale, dinosaur kale, or Tuscan cabbage, is closely related to kale and is considered its Italian cousin. While popular in Italian cuisine, cavolo nero is not as commonly used in other regions. However, it’s readily available in supermarkets, especially during its peak season.
Similar to kale, cavolo nero features long, dark leaves that add a unique touch to any dish. Whether used in soups, sautéed with butter and lemon juice, or enjoyed raw in a salad or smoothie, cavolo nero offers versatility and a distinct flavor profile.
Preparing Raw Cavolo Nero:
Raw cavolo nero, like kale, has firm and fibrous leaves compared to more delicate greens like spinach. To enjoy it raw, it’s essential to massage the leaves with lemon juice and salt to soften them for easier consumption and digestion.
Alternatives to Cavolo Nero:
If cavolo nero is not available, regular kale or Swiss chard can be used as substitutes in this recipe. This versatile salad pairs well with various proteins, such as roasted chicken, pan-fried duck, or fish.
More Leafy Green Recipes:
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This cavolo nero salad with tomatoes and fried garlic is simple and quick to prepare. Kale or Swiss chard can be used instead in this recipe. Serve with your favourite piece of meat or as a vegetable side dish on the table.
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Shake off excess water from the cavolo nero leaves and slice thinly on a chopping board. Drizzle all over with lemon juice and sprinkle with salt. Using your hands, massage the lemon and salt into the chopped leaves. This will help to soften the kale. Transfer to a platter or leave on a chopping board, whichever way you like to present it.
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Scatter tomatoes over the top.
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Heat a small frying pan over medium-high heat. Add the olive oil and thinly sliced garlic, sprinkle with a pinch of salt. Cook over low-medium heat, as to not burn the oil too much, and stir frequently for about 1-2 minutes. As soon as the garlic starts to change colour to golden yellow, remove it from the heat. Scatter the fried garlic over the salad and then drizzle the hot, garlicky oil over the top.
For the AIP version, remove tomatoes; you could use some avocado, radish or cucumber instead.
Calories: 267kcal | Carbohydrates: 4g | Protein: 2g | Fat: 28g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 20g | Sodium: 619mg | Potassium: 245mg | Fiber: 3g | Sugar: 1g | Vitamin A: 6596IU | Vitamin C: 63mg | Calcium: 174mg | Iron: 1mg