Insalata di Cavolo Nero

Insalata di Cavolo Nero is a vibrant Italian salad featuring nutrient-rich black kale, combined with high-protein chickpeas and a zesty lemon dressing. This refreshing dish is perfect for a light lunch or as a side to complement your main course.

Ingredients

• Cavolo Nero (black kale) - 200 grams
• Canned chickpeas - 240 grams (drained and rinsed)
• Cherry tomatoes - 150 grams, halved
• Red onion - 50 grams, thinly sliced
• Olive oil - 3 tablespoons
• Lemon juice - 2 tablespoons
• Garlic - 1 clove, minced
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese - 30 grams, shaved (optional)

Steps

1. Begin by washing the cavolo nero thoroughly under cold water. Remove the tough stems and chop the leaves into bite-sized pieces.
2. In a large pot of salted boiling water, blanch the chopped cavolo nero for 3-4 minutes until tender but still vibrant green. Drain and immediately transfer to an ice bath to stop the cooking process.
3. In a large mixing bowl, combine the drained chickpeas, halved cherry tomatoes, and sliced red onion.
4. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and black pepper to create the dressing.
5. Once the cavolo nero has cooled, gently squeeze out any excess water and add it to the mixing bowl with the chickpeas and vegetables.
6. Pour the dressing over the salad and toss everything together until well combined. Adjust seasoning to taste.
7. If desired, top the salad with shaved Parmesan cheese before serving.

Nutrition

• Calories: 320
• Protein: 15 g
• Carbs: 35 g
• Fiber: 10 g
• Sugar: 3 g
• Sodium: 300 mg
• Cholesterol: 10 mg
• Total Fat: 15 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.2 L

Health Benefits

• Rich in vitamins A, C, and K from cavolo nero, promoting overall health.
• High in protein and fiber from chickpeas, supporting muscle health and digestion.

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