How to cook with cavolo nero

Cavolo nero is a wonderful hardy veg with a great flavour. It's endlessly versatile – I love it in pasta with spicy sausage, parmesan and fennel seeds. Read on for my full guide on everything you need to know about this brilliant veg.

Helena has developd hundreds of recipes for Good Food, and trained as a chef and worked in restaurants before joining the team. She is passionate about eating seasonally and getting the daily 5-a-day. Read on for her top cavolo nero tips, or check out more of Helena's recipes.

What is cavolo nero?

Cavolo nero is curly kale’s tall, dark Italian cousin. Originally hailing from Tuscany, this black kale, or black cabbage as it is sometimes known, is rich in vitamins and iron. Its robust texture and attractive leaves make it a popular choice with chefs looking for a slightly sweeter cabbage substitute.

When is cavolo nero available?

The peak season runs from July through to early October. However, cavolo nero is now readily available from most large supermarkets all year round, or you can get it at local farmers' markets.

What should I look for when buying cavolo nero?

I look for crisp, unblemished leaves with no holes. Avoid cores that are split or dry.

How to prepare cavolo nero

I find cavolo nero incredibly versatile in the kitchen: it can be boiled, stir-fried, steamed or eaten raw with a dressing. The best way to prepare it is to remove the central stem and shred the leaves. I generally advise not to eat the core as it's generally quite tough, although it can be stir-fried.

How to cook cavolo nero

See below for plenty of ideas for cooking this leafy vegetable, and also check out our collection of cavolo nero recipes. For more information about storing and preparing cavolo nero, read our glossary page.

To eat raw:

Remove the stalks, then thinly shred the leaves of the cavolo nero. I like to massage well with olive oil, lemon juice, salt and pepper and leave to sit for 10 mins for a simple dressing.

Or, toss in a large bowl with a punchy creamy dressing and serve with tuna for a modern take on a classic Caesar salad. The buttermilk helps to tenderise the black kale and brings out its sweetness in this satisfying salad.

Try these other delicious salad recipes:
Salad recipe collection
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To boil:

Bring a large pan of salted water to the boil. Drop in the cavalo nero and cook for 3-4 mins until wilted and darker in colour. If you want the kale to retain even more bite, I recommend immediately plunging it into ice-cold water to halt the cooking process. Try with lashings of butter and salted bacon for a heavenly indulgent side using our winter greens with bacon butter recipe.

To simmer:

I like cavolo nero slow cooked in a hearty Italian minestrone soup for veg-packed comfort food. It can also be added to sauces and makes a great partner to pasta and breadcrumbs, as with our orecchiette with cavolo nero, anchovies & pangrattato recipe. The robust leaves stand up to stronger flavours such as anchovy and chilli that bring out its natural sweetness.

To stir-fry:

Heat a splash of oil in a wok or large frying pan over a high heat, add the shredded cavolo nero and any aromatics, such as garlic, chilli and ginger. Cook for 3-4 mins until visibly wilted but still crunchy. Cooked this way, I find cavolo nero makes a great substitute for kale in a healthy stir-fry.

You can eat the stalks, too! I strip the leaves from the stalks and finely chop them. They are tougher than the leaves, so add them to the pan when you start stir-frying your garlic, chilli and ginger.

See our vegetarian stir-fry recipes for more inspiration.

How to store cavolo nero

Store cavolo nero unwashed in a bag or container in the fridge's crisper drawer for up to a week.

How to freeze cavolo nero

Wash the leaves, remove the large stems then blanch in boiling water for 1-2 minutes. Transfer the leaves to an ice bath to stop the cooking process, drain thoroughly and squeeze out any excess water. Portion the blanched cavolo nero into freezer-safe bags or containers, removing as much air as possible from the bags before sealing. Label then freeze for up to three months.

What to eat with cavolo nero

I like pairing cavolo nero with roasted or grilled meats and vegetables, as well as seafood and beans. It can also be eaten simply with garlic and chilli.

Serving suggestions

Serve in hearty soups (such as minestrone), stews, mash and pastas or use in hearty salads.

Keen for more cabbage? Check out these collections and guides:

Kale recipes
Pak choi recipes
Spring greens recipes
Iron-rich vegetarian recipes
Pump up the iron

What other cavolo nero recipes do you like to make? Let us know in the comments below...