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 of Cavolo Nero with Cilantro, a delightful side dish that not only tantalizes your taste buds but also packs a nutritional punch. This recipe is perfect for those seeking a healthy, vegetarian, vegan, gluten-free, and dairy-free option that is both satisfying and delicious. With a health score of 100, you can indulge in this dish without any guilt!

In just 45 minutes, you can prepare a meal that serves six people, making it an ideal choice for family gatherings or dinner parties. The star of this dish, cavolo nero (also known as black kale), is rich in vitamins and minerals, while the fresh cilantro adds a burst of flavor and freshness that elevates the dish to new heights. The combination of sautéed onions and olive oil creates a savory base that perfectly complements the earthy notes of the cavolo nero.

With only 105 calories per serving, this dish is not only light but also packed with a balanced caloric breakdown, featuring 16.05% protein, 52.73% fat, and 31.22% carbohydrates. Whether you're looking to enhance your meal prep or simply want to enjoy a nutritious side, Cavolo Nero with Cilantro is a fantastic choice that will leave you feeling energized and satisfied. Get ready to impress your guests with this simple yet flavorful recipe!

Ingredients

  • cup cilantro leaves fresh chopped
  • lb 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