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Cavolo nero, also known as Tuscan kale or Lacinato kale, is a leafy green that’s become more and more popular outside of its native Italy and for good reason. With its dark, crinkled leaves and robust flavour, it’s full of nutrition and depth. Whether you’re tossing it through pasta, baking it into a comforting gratin, or adding depth to a soup, it is endlessly versatile and just so good.
In this guide, we’ll walk you through what cavolo nero is, why it’s so good for you, and how to cook with it, plus plenty of recipe inspiration along the way.
Table of Contents
What Is Cavolo Nero?
Cavolo nero is a variety of kale traditionally grown in Tuscany. Its botanical name is Brassica oleracea var. palmifolia, but you might hear it called Tuscan kale, dinosaur kale, or black kale. It has long, dark green leaves with a distinctive crinkled texture and a slightly sweeter, less bitter taste than curly kale.
This leafy green has been used in Italian cooking for centuries, particularly in hearty peasant dishes (part of la cucina povera) like ribollita, a rustic soup made with beans, vegetables, and stale bread. Its depth of flavour and ability to hold its shape when cooked make it a favourite in modern kitchens too.
Health Benefits of Cavolo Nero
It’s packed with:
- Vitamin A – for healthy vision and immune support
- Vitamin C – an antioxidant that helps skin and immunity
- Vitamin K – supports bone health and blood clotting
- Iron & Calcium – essential for energy and bone strength
- Fibre & Antioxidants – support digestion and reduce inflammation
How to Buy and Store Cavolo Nero
Choosing the Best Leaves
Look for deep green leaves that are crisp with no yellowing or wilting. It is often sold in bundles or loose at markets, but many supermarkets also stock it pre-bagged and pre-washed; just check the date for freshness.
How to Store It
Store cavolo nero in the fridge, wrapped loosely in a paper towel and placed in a breathable bag. It’ll keep for up to 7 days, but try to use it as soon as you can for best flavour. Avoid storing it wet, as moisture will cause the leaves to deteriorate faster.
How to Prepare and Cook Cavolo Nero
Step 1: Remove the Tough Stems
The centre ribs can be quite fibrous, especially in larger leaves. To remove them, fold each leaf in half lengthwise and slice out the stem with a knife. Or simply grip the leaf at the base and pull the stem away.
Step 2: Wash and Dry
Give the leaves a thorough rinse in a bowl of cold water to remove any grit, then dry well using a salad spinner or kitchen towel.
Popular Cooking Methods
1. Blanched and Sautéed
Blanch cavolo nero leaves in salted boiling water for 1–2 minutes, then drain and sauté with olive oil, garlic, and a pinch of chilli flakes. This is the most classic and versatile method.
2. In Pasta
Cavolo nero makes a beautifully silky sauce when blended with olive oil, garlic and Parmesan (swap the spinach for cavolo nero in my silky green pasta). Or use it in my super green gnocchi here. Stir it through cooked pasta or use as a base for creamy sauces.
3. In Soups and Stews
It holds its shape in brothy dishes like minestrone or the Tuscan ribollita. Add it toward the end of cooking so it retains a little bite.
4. Baked or Roasted
Roast with olive oil and salt for a crisp texture, or use it in gratins and bakes paired with potatoes or white beans.
5. Raw in Salads
Yes, you can eat it raw! Just massage the leaves with a little olive oil and salt to break them down. Add lemon, grated Parmesan, and toasted nuts for a winter-ready salad. You can also use it raw in a sauce, like in my cavolo nero chimichurri.
Common Mistakes to Avoid
- Overcooking – leads to mushy leaves and a bitter taste. Wilt just until tender.
- Leaving stems in – they stay tough and can overpower the dish. Remove before cooking.
- Using too little seasoning – cavolo nero loves bold flavours like garlic, lemon, chilli, anchovy, and parmesan. Don’t hold back.
Best substitutes for cavolo nero?
If you can’t find it, here are some great alternatives:
| Substitute | Similarity | Best Use |
| Curly kale | Closest in nutrition, but tougher | Soups, sautés, stews |
| Swiss chard | Softer, less bitter | Stir-fries, pasta, egg dishes |
| Collard greens | Sturdy texture, similar leaf shape | Braised or stewed dishes |
| Spinach | Milder, more delicate | Sauces, quick sautés, blended sauces |
Frequently Asked Questions
While both are types of kale, cavolo nero has long, narrow, dark leaves with a crinkled surface and a slightly sweeter flavour. It’s more tender than curly kale and less bitter, making it easier to cook quickly or enjoy raw.
Yes! To eat it raw, be sure to remove the stems and massage the leaves with oil and a pinch of salt to soften them. It’s delicious in salads with lemon juice, Parmesan and toasted seeds.
It’s a winter green, at its best from October to March in the UK. However, you can often find it available year-round in supermarkets and farm shops.
Cavolo nero typically lasts up to 5–7 days in the fridge, provided it’s stored properly. For best results:
Unwashed leaves: Keep in a perforated plastic or paper bag in the veg drawer.
Washed and prepped: Store in an airtight container with a dry paper towel to absorb moisture – use within 3 to 4 days.
Cooked cavolo nero: Refrigerate in a sealed container and consume within 3 days.
Yes, cavolo nero can be frozen but blanching is recommended to preserve colour, flavour, and nutrients. Here’s how:
– Wash and trim the leaves, removing the tough central ribs.
– Blanch in boiling water for 2 minutes, then plunge into ice water to stop cooking.
– Drain and dry thoroughly, then portion into freezer-safe bags.
– Label and freeze for up to 3 months.
– To use, cook straight from frozen or defrost in the fridge overnight.
It can taste bitter due to several factors:
Undercooking: Light sautéing or under-boiling doesn’t break down its natural bitterness.
Stalks left intact: The central rib is tougher and more bitter. Remove it for a milder taste.
Late-season leaves: Older leaves harvested in warmer months tend to be more bitter than winter-grown ones.
Overcooking: Especially boiling for too long.
If it’s bitter, balance it with acid like lemon juice or something sweet like a drop of honey. Make sure you also remove stems.
