Cavolo Nero Stufato

Cavolo Nero Stufato is a hearty and nutritious Vegan Italian breakfast dish featuring tender black cabbage cooked to perfection in a savory tomato sauce. This flavorful stew is enriched with herbs and spices, making it a delightful start to the day.

Ingredients

• Cavolo Nero (Black Kale) - 200 grams
• Olive Oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 medium, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Canned diced tomatoes - 400 grams
• Vegetable broth - 200 milliliters
• Bay leaf - 1
• Thyme - 1 teaspoon, dried
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Chili flakes - 1/4 teaspoon (optional)
• Lemon juice - 1 tablespoon
• Fresh parsley - for garnish

Steps

1. Wash the Cavolo Nero thoroughly, remove the tough stems, and chop the leaves into bite-sized pieces.
2. In a large saucepan, heat the olive oil over medium heat. Add the diced onion, carrot, and celery, and sauté for about 5 minutes until softened.
3. Stir in the minced garlic and cook for another minute until fragrant.
4. Add the chopped Cavolo Nero to the saucepan and sauté for 3-4 minutes until it starts to wilt.
5. Pour in the canned diced tomatoes and vegetable broth. Add the bay leaf, thyme, salt, black pepper, and chili flakes (if using).
6. Bring the mixture to a boil, then reduce the heat to low and let it simmer for 15-20 minutes, stirring occasionally, until the vegetables are tender.
7. Remove the bay leaf and stir in the lemon juice just before serving.
8. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 180
• Protein: 5 g
• Carbs: 28 g
• Fiber: 8 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 0 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, promoting digestive health.

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