Cavolo Nero e Fagioli

Cavolo Nero e Fagioli is a traditional Italian side dish that beautifully marries the earthy flavors of black kale with the creamy texture of beans. This nutritious dish is not only vibrant in color but also packed with vitamins and minerals, making it a perfect accompaniment to any meal.

Ingredients

• Cavolo Nero (Black Kale) - 200 grams
• Canned Cannellini Beans - 240 grams (drained and rinsed)
• Garlic - 2 cloves (minced)
• Extra Virgin Olive Oil - 2 tablespoons
• Vegetable Broth - 200 ml
• Salt - 1/2 teaspoon
• Black Pepper - 1/4 teaspoon
• Red Pepper Flakes - 1/4 teaspoon (optional)
• Lemon Juice - 1 tablespoon
• Parmesan Cheese - 20 grams (grated, optional)

Steps

1. Wash the Cavolo Nero thoroughly and remove the tough stems, then chop the leaves into bite-sized pieces.
2. In a large skillet, heat the olive oil over medium heat and add the minced garlic, sautéing until fragrant (about 1 minute).
3. Add the chopped Cavolo Nero to the skillet, stirring well to coat with the garlic oil.
4. Pour in the vegetable broth, add salt, black pepper, and red pepper flakes (if using), then cover the skillet and let it simmer for about 10 minutes until the kale is tender.
5. Stir in the Cannellini beans and cook for an additional 5 minutes until heated through.
6. Remove from heat and drizzle with lemon juice. If desired, sprinkle with grated Parmesan cheese before serving.

Nutrition

• Calories: 180
• Protein: 9 g
• Carbs: 27 g
• Fiber: 8 g
• Sugar: 1 g
• Sodium: 300 mg
• Cholesterol: 5 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 6 g
• Water: 0.5 L

Health Benefits

• Rich in antioxidants and vitamins A, C, and K from Cavolo Nero.
• High in fiber from beans, promoting digestive health.

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