Cavolo Nero Salad With Tomatoes & Fried Garlic Oil

If you’re looking for new leafy green recipes, this cavolo nero salad with tomatoes and fried garlic oil is super delicious and simple to make. Cavolo nero is also known as Tuscan cabbage or black kale, and it’s fantastic for making a nutrient-dense side dish or salad.


cavolo-nero-recipes-salad
  • Save

In case my cavolo nero salad sounds a little fancy and exotic, let me reassure you that it’s not.  Think of it as a simple and tasty kale salad. It’s packed with antioxidants, vitamins and minerals including lutein, vitamins A, C, K, fibre, calcium, manganese and iron, so it’s a great little side dish for a weeknight dinner.

 

What Is Cavolo Nero?

Cavolo nero (cabbage) is also known as black kale, dinosaur kale, Tuscan kale or Tuscan cabbage, and – you’ve guessed correctly – it’s related to kale. In fact, it’s kale’s Italian cousin. And while it’s a very common vegetable in Italian cooking, cavolo nero isn’t used as much elsewhere. That’s not to say that it’s not easily available. I often see cavolo nero in supermarkets, especially in season. 

What is cavolo nero?
  • Save

In essence, cavolo nero is very similar to kale. Its leaves are longer and darker, and I personally think it’s a very pretty leafy green. You can use it in soups and stews like the Italians do, sauté it in some butter and lemon juice as you would with spinach, or use it raw in a salad or a smoothie. Try my cavolo nero and corn fritters here.

How To Prepare Raw Cavolo Nero

Similar to kale, raw cavolo nero has very fibrous, firm leaves compared to say spinach. As such, if you plan to eat it raw, you need to give it a good massage to soften the fibres and make it easier to chew and digest.  I usually drizzle it with a little lemon juice and sprinkle some salt, then massage the leaves with my hands until they are bruised and wet.


  • Save

 

What Can I Use Instead Of Cavolo Nero?

If you can’t get your hands on cavolo nero for this recipe, use regular kale or Swiss chard instead.  

This salad is great with pretty much any protein but I especially love it with some roasted chicken, pan-fried duck or fish. 


More Recipes With Leafy Greens


 
Cavolo nero salad recipe
  • Save

Want to Save This Recipe?

Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!

Save Recipe

By submitting this form, you consent to receive emails from Cooked & Loved

Cavolo nero salad recipe
  • Save

Cavolo Nero Salad With Tomatoes & Fried Garlic Oil

Prep Time: 10 minutes
Cook Time: 2 minutes
Total Time: 12 minutes
Author: Irena Macri
Servings: 2
Course: Salad
Cuisine: Italian
Print Pin Save
No ratings yet
Calories: 267kcal
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.

Ingredients 

  • 12 cavolo nero leaves removed from the stalk and washed
  • Juice of 1/2 lemon
  • 1/2 teaspoon sea salt
  • 2 medium tomatoes cut into small wedges
  • 1/4 cup olive oil
  • 2 large cloves garlic thinly sliced
  • Extra pinch of salt

Instructions

  • 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.
  • Scatter tomatoes over the top.
  • 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.

Notes

For the AIP version, remove tomatoes; you could use some avocado, radish or cucumber instead.

Nutrition

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
Keywords: Salad, Cavolo Nero, Tuscan Cabbage, Black Kale, Leafy Greens
Tried this recipe?Mention @cookedandloved or tag #cookedandloved
 
  • Save
Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

Comment or Rate This Recipe

Made the recipe? Please leave a rating as it helps other readers to discover this dish. You don’t need to leave a comment if rating a recipe, unless it’s 3 stars or below.

Leave a Reply

Your email address will not be published. Required fields are marked *

Click on the stars to rate this recipe!




Comments

2 Comments
See all comments »

You Might Also Like

202 Shares
Share via
Copy link
Powered by Social Snap