Cavolo Nero Salad

Cavolo Nero Salad is a vibrant and nutritious Italian dish featuring tender black cabbage, fresh vegetables, and a zesty lemon vinaigrette. This salad is not only delicious but also packed with vitamins and minerals, making it a perfect healthy lunch option.

Ingredients

• Cavolo Nero (black cabbage) - 150g
• Cherry tomatoes - 200g
• Cucumber - 1 medium (approximately 150g)
• Red onion - 50g
• Extra virgin olive oil - 2 tablespoons (30ml)
• Lemon juice - 1 tablespoon (15ml)
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese (shaved) - 30g
• Pine nuts (toasted) - 2 tablespoons (30g)

Steps

1. Rinse the Cavolo Nero thoroughly under cold water, remove the tough stems, and tear the leaves into bite-sized pieces.
2. In a large mixing bowl, combine the Cavolo Nero, halved cherry tomatoes, diced cucumber, and thinly sliced red onion.
3. In a small bowl, whisk together the extra virgin olive oil, lemon juice, salt, and black pepper to create the dressing.
4. Pour the dressing over the salad ingredients and toss gently until everything is well coated.
5. Let the salad sit for about 5 minutes to allow the flavors to meld.
6. Top the salad with shaved Parmesan cheese and toasted pine nuts before serving.

Nutrition

• Calories: 320
• Protein: 10 g
• Carbs: 14 g
• Fiber: 5 g
• Sugar: 3 g
• Sodium: 320 mg
• Cholesterol: 5 mg
• Total Fat: 26 g
• Saturated Fat: 5 g
• Unsaturated Fat: 20 g
• Water: 0.4 L

Health Benefits

• Rich in antioxidants and vitamins A, C, and K.
• Supports heart health and may reduce inflammation.

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