Cavolo Nero with Cilantro

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

Suggestions


Discover the vibrant flavors and health benefits of our Cavolo Nero with Cilantro, a delightful side dish that is sure to impress your family and friends. This recipe showcases the rich, earthy taste of cavolo nero, also known as black kale, which is packed with nutrients and antioxidants. With its deep green leaves and tender texture, cavolo nero is a fantastic addition to any meal, and when paired with the fresh, zesty notes of cilantro, it creates a harmonious blend that tantalizes the taste buds.

Not only is this dish a feast for the senses, but it also boasts an impressive health score of 100, making it a guilt-free choice for those looking to maintain a balanced diet. Perfect for vegetarians, vegans, and anyone seeking gluten-free and dairy-free options, this recipe is as inclusive as it is delicious. With just 105 calories per serving, you can enjoy a generous portion without compromising your health goals.

In just 45 minutes, you can whip up this nutritious side dish that complements a variety of main courses. The combination of sautéed onions and fresh cilantro adds depth and brightness, while the cavolo nero provides a satisfying bite. Whether you're hosting a dinner party or simply looking to elevate your weeknight meals, Cavolo Nero with Cilantro is a must-try recipe that will leave everyone asking for seconds!

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