Steaming Cavolo Nero: A Simple, Healthy, Tasty Guide

Cavolo nero, or 'Italian kale', is a dark green, curly type of cabbage packed with nutrients and flavour. It is a versatile ingredient that can be boiled, stir-fried, steamed, or eaten raw. In this article, we will focus on how to steam cavolo nero.

How to prepare cavolo nero for steaming

Preparing cavolo nero for steaming is a simple process. First, remove the leaves from the stems. If you buy your cavolo nero from a supermarket, the leaves will likely already be loose, so you can skip this step. However, if you are using cavolo nero from a farmer's market or your garden, you will need to strip the leaves from the stems.

Next, wash the leaves. Some people prefer to wash the leaves after removing them from the stems and slicing them, while others recommend rinsing the entire leaves under running water first. Either way, ensure the leaves are clean before proceeding.

Once the leaves are clean, remove the central stalk from each leaf. You can do this by holding the bottom of the stalk with one hand and pushing the leafy part up with the other, or by running a knife along the stalk to separate the leaf. You don't need to remove the entire stalk, but it's a good idea to cut off the thickest, woodiest part, as it takes longer to cook and isn't very pleasant to eat.

After removing the stalks, slice the leaves into your desired size. For steaming, you can cut the leaves into slightly thicker pieces, almost ribbon-like. Now your cavolo nero is ready for steaming!

How long to steam cavolo nero for

Cavolo nero is a versatile ingredient that can be steamed, boiled, stir-fried, sautéed, braised, or eaten raw.

When steaming cavolo nero, it is important to not overcook it. The vegetable should still have a slight bite to it. If you are adding it to a soup, stew, pasta, or risotto, you can either precook it by steaming and then stir it in at the end, or add it raw towards the end of the cooking process and let it cook for 5-8 minutes.

If you are steaming cavolo nero as a side dish, the process is similar to boiling. First, remove the leaves from the stems and slice them. Then, bring a pot of lightly salted water to a boil and add the cavolo nero for 3-4 minutes maximum. Finally, drain the water and rinse the vegetable under cold water to stop the cooking process and preserve its colour.

For a more detailed guide on how to steam cavolo nero, you can refer to the following steps:

• Prepare the cavolo nero by removing the leaves from the stems and washing them.
• Slice the leaves into thin ribbons or thicker chunks, depending on your preference.
• Bring a pot of lightly salted water to a boil. The amount of water should be enough to cover the cavolo nero.
• Place the cavolo nero in a steamer basket or insert and put it into the pot. Make sure the water is not touching the bottom of the basket or insert.
• Cover the pot and steam the cavolo nero for 3-4 minutes.
• Remove the basket or insert from the pot and serve the cavolo nero immediately.

You can also steam cavolo nero in the microwave. Place the prepared and sliced vegetable in a microwave-safe bowl with a small amount of water. Cover the bowl with plastic wrap or a lid and poke a few holes in the top. Microwave on high for 2-3 minutes, or until tender.

What to serve with steamed cavolo nero

Cavolo nero is a versatile ingredient that can be steamed, boiled, stir-fried, or eaten raw. It is a great side dish and can be served with a touch of salt, pepper, lemon juice, and good-quality olive oil.

• Steamed cavolo nero can be served as a simple side dish with salt, pepper, lemon juice, and a drizzle of extra virgin olive oil.
• For a heartier side, serve it with lentil ragu or vegan butternut squash mac and cheese.
• Chop it finely and add it to vegan vegetable fritters, potato cakes, or bubble and squeak.
• Use it as a base for a salad. Massage the raw leaves with extra virgin olive oil to tenderise them, then add salt and any other desired salad ingredients.
• Add it to your favourite coleslaw, finely shredded.
• Throw it into a beetroot smoothie for an extra boost of nutrition.
• In Italian cuisine, cavolo nero is commonly used in hearty soups like ribollita and minestrone, so it would pair well with other classic Italian ingredients like beans, vegetables, and herbs.
• It also goes well with autumnal Italian flavours. For example, it pairs well with pigeon, pancetta, porcini, venison, shallots, and celeriac.

Remember, cavolo nero has a slightly bitter flavour with a sweet aftertaste, so it goes well with flavour enhancers like garlic, chilli, lemon, and extra virgin olive oil.

How to store cavolo nero

Cavolo nero, or Italian kale, is a hardy and versatile vegetable that can be stored in several ways to prolong its shelf life. Here are some tips on how to store cavolo nero to keep it fresh and ready for cooking:

• Refrigeration: Cavolo nero can be stored in the refrigerator for up to a week, if not longer. However, it's recommended to consume it within a week for optimal freshness. Store it in a plastic bag or container covered loosely with a damp paper towel.
• Preparation and Refrigeration: You can also prepare cavolo nero in advance by washing, slicing, and storing it in the refrigerator. It will stay fresh and ready to cook for up to 4 days.
• Freezing: To freeze cavolo nero, first prepare it by removing the leaves from the stems and slicing them. Blanch the leaves in boiling water for 1-2 minutes, then transfer them to a bowl of ice-cold water to stop the cooking process. Dry the leaves thoroughly and spread them on a baking sheet that fits in your freezer. Freeze for 1-2 hours, then transfer the frozen leaves to a freezer bag for easy storage. Frozen cavolo nero will last for 6-8 months.
• Storing Stems: Don't discard the stems! They can be chopped finely and used as a flavour base for soups, stews, and sauces. You can also add them to smoothies or pesto for a nutritional boost.

Remember to look for crisp, unblemished leaves when purchasing cavolo nero, and always wash the leaves before preparing and cooking. Enjoy experimenting with this tasty and nutritious vegetable!

The health benefits of cavolo nero

Cavolo nero, or 'Italian kale', is a dark green member of the brassicas family, packed with flavour and nutrients. It is rich in vitamins A, B, C, E, and K, as well as containing soluble fibre, folate, calcium, manganese, copper, and iron. Here are some of the health benefits of cavolo nero:

Supports a healthy immune system

Cavolo nero is an excellent source of vitamins C and A, both of which are important for a healthy immune system. Vitamin C is a powerful antioxidant that aids in the synthesis of collagen, the most abundant structural protein in the body.

Promotes eye health

Cavolo nero is a good source of lutein and zeaxanthin, two nutrients that have been linked to a reduced risk of macular degeneration and cataracts, two common eye disorders.

Aids bone health

This vegetable is a source of vitamin K, which is important for blood clotting, and bone health. It also contains calcium, which is needed for strong bones and teeth.

Heart health

The vitamin K and soluble fibre in cavolo nero support heart health. Vitamin K is critical for blood clotting and fibre helps to slow down the rate at which sugar is released into the bloodstream. Additionally, the phytochemicals and anti-inflammatory properties in cavolo nero help to reduce the risk of heart disease and stroke.

May lower cholesterol

Certain substances in cavolo nero can bind to bile acids in the digestive system and prevent them from being reabsorbed, thus reducing cholesterol levels in the body. Interestingly, one study found that steamed cavolo nero is particularly effective in doing so.

May support fertility and a healthy pregnancy

Cavolo nero is a significant source of folate, which is important during pregnancy as it helps to prevent birth defects.

Frequently asked questions