Simple and speedy to cook, versatile and brimming with health benefits, cavolo nero is the perfect ingredient for a whole host of warming winter recipes.
The brilliant brassica takes just a few minutes to cook – whether it is boiled, baked, stir fried, steamed or microwaved – and can be be enjoyed in soups, pasta dishes, pies, risottos and more.
Not only delicious, cavolo nero is also nutritious. It is a good source of vitamins A and C, which help the immune system to function normally, lutein which can help with eye health, and vitamin K which plays a role in maintaining normal bones. A source of fibre and calcium, it also contains manganese, copper and iron.
Creamy Cavolo Nero & Leek Soup with Cavolo Nero Crisps
Prep: 10 minutes
Cook: 15 minutes
Serves: 4
Skill Level: Easy
200g bag sliced cavolo nero
1 tbsp extra virgin olive oil
½ tsp smoked paprika
500g Leeks, sliced
1 potato, diced (200g)
1 litre vegetable stock
300ml semi skimmed milk
Instructions:
- Preheat the oven to 200°C, gas mark 6.
- Toss 75g cavolo nero with half the oil and paprika, season and spread out onto a large baking tray, roast for 10 minutes until crisp.
- Meanwhile, heat remaining oil in a large saucepan and fry the remaining cavolo nero, leeks and potato for 5 minutes. Add the stock, cover and simmer for 10 minutes then add the milk. Using a stick blender, process to give a coarse texture.
- Divide between 4 bowls and top with the cavolo nero crisps.
Cooks tip
For a vegan option, replace the milk with soya or almond milk.
Cavolo Nero Risotto with Beans & Mushrooms
Prep: 15 minutes
Cook: 20-25 minutes
Serves: 4
Skill Level: Easy
Ingredients
1 tbsp olive oil
2 shallots, finely sliced (75g)
1 clove garlic, finely chopped
300g risotto rice
100ml white wine
700ml hot vegetable stock
300g chestnut mushrooms, sliced
400g can red kidney beans, drained and rinsed
200g bag sliced cavolo nero
½ x 25g pack parsley, chopped
To serve: freshly grated Parmegiano Reggiano.
Instructions
- Heat the oil in a large, deep frying pan and fry the shallots and garlic for 2-3 minutes. Stir in the rice and cook for 30 seconds before adding the wine. Cook until it has been absorbed.
- Add 1/3 of the stock, cover with a lid and cook gently until nearly all absorbed. Add a further 1/3 of the stock, mushrooms and beans and repeat. Add the remaining stock and the cavolo nero and cook gently, stirring occasionally until rice is tender and most of the stock is absorbed. Season to taste and stir in the parsley.
- Serve with a little grated Parmegiano Reggiano.
Cooks tip
Try using cannellini beans as an alternative, or add prawns for a non-vegetarian option.
Cavolo Nero & Pesto Pasta
Prep: 5 minutes
Cook: 10 minutes
Serves: 4
Skill Level: Easy
Ingredients
300g pasta shapes
300g cavolo nero, shredded
4 tbsp pesto sauce
100g sun dried tomatoes
50g Parmesan cheese, grated
Instructions
1. Cook the pasta in boiling water according to instructions.
2. Drain and return to the pan. Meanwhile, steam the cavolo nero for 5 minutes.
3. Stir the pesto sauce, tomatoes, and half the Parmesan into the pasta and finally stir in the cavolo nero.
4. Transfer to a serving dish and sprinkle over the remaining Parmesan to serve.
Cheesy Cavolo Nero Stuffed Jackets
Prep: 15 minutes
Cook: 105 minutes
Serves: 4
Skill Level: Easy
Ingredients:
4 baking potatoes
150g cavolo nero, chopped
100g low fat soft cheese
2 spring onions, finely sliced
75g Cheddar cheese, grated
Instructions:
- Preheat the oven to 200°C, gas mark 6.
- Prick the potatoes with a fork and cook in the oven for 1.5 hours or until tender, cool slightly then cut in half and scoop out the flesh into a bowl leaving a 1cm border around the edges. Place the shells on a baking tray.
- Cook the cavolo nero in boiling water for 5 minutes, drain and mix into the potato flesh with the soft cheese, spring onions and seasoning. Spoon back into the potato shells and sprinkle over the Cheddar. Bake for 15 minutes until golden.
Cavolo Nero Fish Pie
Prep: 20 minutes
Cook: 5 minutes
Serves: 4
Skill Level: Easy
Ingredients
200g cavolo nero, shredded
300g salmon fillets, diced
250g cod fillets, diced, defrosted
350g prepared cheese sauce
200g cooked, peeled prawns, defrosted
750g hot mashed potato
Instructions
- Steam the cavolo nero for 5 minutes, then transfer to the base of a heatproof serving dish.
- Meanwhile, cook the fish in simmering water for 4 minutes and drain.
- Heat up the cheese sauce and add the fish and prawns, then cook for 1 minute to heat through.
- Pour over the cavolo nero and top with mashed potato.
- Place under a preheated grill for 1-2 minutes until golden and serve