Roasted Cavolo Nero: A Delicious and Nutritious Side Dish
Cavolo nero, also known as black kale or Tuscan kale, is a staple in Italian cuisine, celebrated for its deep, earthy flavour and impressive nutritional profile. Roasting cavolo nero in the oven is a simple yet effective way to enhance its natural taste, resulting in crispy edges and tender leaves. In this blog post, we’ll guide you through a straightforward recipe for roasted cavolo nero that will delight your taste buds and become a go-to side dish in your culinary repertoire.
Why Roasted Cavolo Nero?
Roasting is one of the best methods to prepare cavolo nero. It brings out the vegetable's inherent sweetness while adding a delightful crispiness to the leaves. This method is also incredibly versatile, allowing you to experiment with various seasonings to suit your palate. Whether you're looking for a healthy snack or a tasty side dish to complement your main course, roasted cavolo nero is a fantastic choice.
Health Benefits of Cavolo Nero
Before we dive into the recipe, it's worth noting the health benefits of cavolo nero. This leafy green is packed with vitamins A, C, and K, and it's a good source of fibre, calcium, and antioxidants. Including cavolo nero in your diet can support immune function, bone health, and digestive health, making it a valuable addition to your meals.
Recipe: Roasted Cavolo Nero
Ingredients:
- 1 bunch of cavolo nero (approximately 8-10 leaves)
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- 1 teaspoon black pepper
- 1 teaspoon garlic powder (optional)
- 1 teaspoon red pepper flakes (optional)
Instructions:
- Preheat the Oven: Preheat your oven to 190°C (375°F). Line a baking tray with parchment paper for easy cleanup.
- Prepare the Cavolo Nero: Rinse the cavolo nero leaves thoroughly under cold water to remove any dirt. Pat them dry with a clean kitchen towel or paper towels. Remove the tough stems by slicing along either side of the stem with a knife or tearing the leaves away from the stem by hand.
- Tear the Leaves: Tear the cavolo nero leaves into bite-sized pieces. They will shrink slightly during roasting, so don't worry if the pieces seem a bit large.
- Season the Leaves: Place the torn leaves in a large bowl. Drizzle the olive oil over the leaves and toss to ensure even coating. Sprinkle the sea salt, black pepper, garlic powder, and red pepper flakes (if using) over the leaves, and toss again to distribute the seasonings.
- Arrange on Baking Tray: Spread the seasoned leaves in a single layer on the prepared baking tray. Avoid overcrowding the leaves to ensure they roast evenly and become crispy.
- Roast in the Oven: Place the baking tray in the preheated oven and roast for 10-15 minutes, or until the leaves are crispy and slightly browned around the edges. Keep an eye on them to prevent burning, as oven temperatures can vary.
- Serve and Enjoy: Remove the baking tray from the oven and let the roasted cavolo nero cool for a few minutes. Transfer to a serving dish and enjoy as a healthy snack or a side dish to your favourite main course.
Tips for Perfect Roasted Cavolo Nero
- Don't Overcrowd: Ensure the leaves are spread out in a single layer to achieve maximum crispiness.
- Watch Closely: Roasting times can vary, so keep an eye on the cavolo nero to prevent burning. They can turn from perfectly crispy to burnt very quickly.
- Experiment with Flavours: Feel free to experiment with different seasonings such as smoked paprika, nutritional yeast, or grated Parmesan cheese to add unique flavours to your roasted cavolo nero.
Roasting cavolo nero is a quick and easy way to enjoy this nutritious green. With its crispy texture and savoury flavour, it’s sure to become a favourite in your household. Give this recipe a try and discover the deliciousness of roasted cavolo nero!
