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Diets

Braised Cavolo Nero Kale

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.

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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.

Servings
4

Ingredients

  • 3 Tbs. olive oil
  • 1 medium onion, thinly sliced (1 1/3 cups)
  • 3 small carrots, diced (1 1/2 cups)
  • 2 bunches cavolo nero kale, tough ribs removed, and leaves coarsely chopped (9 cups)
  • 1/2 tsp. red pepper flakes
  • 3 cloves garlic, peeled and thinly sliced

Preparation

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.

Nutrition Information

  • Calories 204
  • Carbohydrate Content 24 g
  • Cholesterol Content 0 mg
  • Fat Content 11 g
  • Fiber Content 5 g
  • Protein Content 6 g
  • Saturated Fat Content 2 g
  • Sodium Content 100 mg
  • Sugar Content 4 g