nutritional information

Per 1-cup serving:

  • Calories: 204
  • Protein: 6 g
  • Total Fat: 11 g
  • Saturated Fat: 2 g
  • Carbohydrates: 24 g
  • Cholesterol: 0 mg
  • Sodium: 100 mg
  • Fiber: 5 g
  • Sugar: 4 g
Vegan Gluten-Free

Braised Cavolo Nero Kale

Braised Cavolo Nero Kale

Serves 4

Cavolo nero, dinosaur, Tuscan, and lacinato are all names given to a long, leafy, crinkly kale variety. Serve this light vegetable stew over grilled bread or tossed with pasta.
  • 3 Tbs. olive oil
  • 1 medium onion, thinly sliced (1 ⅓ cups)
  • 3 small carrots, diced (1 ½ cups)
  • 2 bunches cavolo nero kale, tough ribs removed, and leaves coarsely chopped (9 cups)
  • ½ tsp. red pepper flakes
  • 3 cloves garlic, peeled and thinly sliced

1. Heat oil in Dutch oven over medium-high heat. Sauté onion 7 to 9 minutes, or until golden. Add carrots, and cook 2 to 3 minutes more. Add kale and 1/2 cup water, cover, and cook 2 to 3 minutes, or until kale has wilted. Stir in red pepper flakes and garlic, and cook 1 to 2 minutes more. Add 1 1/4 cups water, and bring to a simmer.

2. Cover, reduce heat to medium-low, and simmer 40 minutes, or until kale is tender, adding more water if necessary.

3. Uncover pot, increase heat to medium-high, and cook 3 minutes, or until most of liquid has evaporated. Season with salt and pepper, if desired.

September 2011 p.36

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comments

This is so simple yet very delicious. I added a little vegetable broth powder(Seitenbacher)to the water to give it a little more flavor. I combined it with whole wheat noodles. I intend to make this often.

PatB - 2013-04-24 04:42:44

To cut down on time and retain more nutrients, I would steam the kale (instead of cooking it for 40 minutes); only takes about 5-7 minutes. Toss it in with the cooked onions and carrots, adding the garlic and hot pepper flakes and cook for a couple of minutes just to blend everything together.

Krista - 2013-01-24 20:46:45

This is really good but I used veggie broth instead of water. It added some flavor. I'll make this again. It's simple! Oh and adding cheese would be so gross and fat. It's time to go vegan people!

Sarah Burns - 2012-09-17 22:16:04

Any kind of kale will work in this recipe won't it? Sometimes the kale I find doesn't have the variety names labeled. I would just get whatever kale was available. Thanks.

Denise Agan - 2012-09-06 15:08:38

The pasta also has protein. This looks great. I have a bunch of this kale on hand and I plan to try it.

Norma - 2012-09-06 13:11:48

FYI everything has protein in it. Why not serve it with a little quinoa if you're worried about eating a complete protein. I love the fact that this recipe is cruelty free. Why change that?!

Sunrise - 2012-09-05 20:21:20

Yep, would need to add cheese or some nuts in order to have some protein.

Lisa - 2012-09-05 18:23:40

Yum! Quite tasty! Is great on its own with some cheese!

Carey - 2011-10-22 18:16:31

Yum! Just made this tonight and put it over pasta. It's my husbands new favorite!

Michelle - 2011-11-27 22:07:21