Cavolo Nero with Cilantro

Vegetarian
Vegan
Gluten Free
Dairy Free
Very Healthy
Health score
100%
Cavolo Nero with Cilantro
45 min.
6
105kcal

Suggestions


If you're looking for a vibrant, healthy side dish that bursts with flavor and nutrients, Cavolo Nero with Cilantro is a perfect choice! This delightful recipe showcases the unique taste of cavolo nero, also known as black kale, which is packed with vitamins and minerals. The lush, dark leaves bring a rich earthiness that pairs beautifully with the fresh, zesty notes of chopped cilantro.

This dish is not only a feast for the senses but also meets various dietary preferences. It’s vegetarian, vegan, gluten-free, and dairy-free, making it incredibly versatile for gatherings or family meals. With just 105 calories per serving, Cavolo Nero with Cilantro is an excellent option for anyone looking to maintain a healthy lifestyle without sacrificing flavor. The combination of healthy oils and fibrous vegetables provides a satisfying bite that is both delicious and guilt-free.

In just 45 minutes, you can whip up this nourishing side that complements a wide range of main dishes, making it perfect for any occasion. Whether it's served alongside grilled vegetables, a hearty grain dish, or simply enjoyed on its own, this recipe is sure to impress your guests and family alike. Dive into this culinary adventure and experience the delightful union of hearty greens and bright cilantro – it’s a dish that celebrates health and flavor in every bite!

Ingredients

  • cup cilantro leaves fresh chopped
  • lb destemmed lacinato/dinosaur kale 
  • tablespoons olive oil 
  • cup onion white finely chopped

Equipment

  • frying pan
  • pot
  • colander

Directions

  1. Put cavolo nero crosswise into 1/4-inch-wide strips and cook in a large pot of salted boiling water 3 minutes. Reserve 1/4 cup cooking liquid and drain cavolo nero in a colander.
  2. Cook onion and 1/2 cup cilantro in oil in a deep 12-inch heavy skillet over moderate heat, stirring, until onion is softened.
  3. Add cavolo nero, salt to taste, and reserved cooking liquid and simmer, stirring, until cavolo nero is just tender, 3 to 5 minutes. Stir in remaining 1/2 cup cilantro and season with salt and pepper.

Nutrition Facts

Calories105kcal
Protein16.05%
Fat52.73%
Carbs31.22%

Properties

Glycemic Index
15.17
Glycemic Load
0.71
Inflammation Score
-10
Nutrition Score
25.537391491558%

Flavonoids

Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
37.02mg
Kaempferol
70.93mg
Myricetin
0.01mg
Quercetin
40.96mg

Nutrients percent of daily need

Calories:105.45kcal
5.27%
Fat:6.96g
10.71%
Saturated Fat:0.92g
5.78%
Carbohydrates:9.27g
3.09%
Net Carbohydrates:2.54g
0.93%
Sugar:2.36g
2.63%
Cholesterol:0mg
0%
Sodium:82.52mg
3.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.77g
9.53%
Vitamin K:600.85µg
572.24%
Vitamin A:15285.11IU
305.7%
Vitamin C:143.91mg
174.44%
Manganese:1.04mg
52.11%
Calcium:392.01mg
39.2%
Vitamin B2:0.54mg
31.54%
Fiber:6.73g
26.91%
Folate:100.46µg
25.12%
Potassium:579.04mg
16.54%
Iron:2.55mg
14.16%
Magnesium:53.26mg
13.31%
Vitamin B6:0.26mg
12.91%
Vitamin B1:0.18mg
12.33%
Vitamin E:1.74mg
11.61%
Phosphorus:92.17mg
9.22%
Vitamin B3:1.84mg
9.22%
Copper:0.1mg
4.83%
Zinc:0.65mg
4.32%
Selenium:1.52µg
2.17%
Vitamin B5:0.19mg
1.86%
Source:Epicurious