Mediterranean Soup with Cavolo Nero

Mediterranean Soup with Cavolo Nero

Mediterranean Soup with Cavolo Nero

Mediterranean Soup with Cavolo Nero

Cavalo Nero‘ a loose-leafed cabbage from Tuscany, Italy. It is the family of kale. The leaves are a very dark green, almost black, hence its name, which translates as ‘black cabbage’. It has a pleasantly tangy, bitter flavour, with a sweet aftertaste. Some people spell this ‘cavalo nero’

Why is the kale good for us?  Kale is an excellent source of vitamins K, A and C, as well as containing useful amounts of manganese, copper and phytochemicals, which are believed to help against certain types of cancer. And the vitamin A help to maintain normal skin, vision and helps the immune system to function normally. Rich in vitamin C content plays a role in the formation of collagen for blood vessels, bone, cartilage, gums, skin and teeth and increases iron absorption. Vitamin K plays a role in normal blood clotting and plays a role in maintaining normal bones.

Tell you a bit more about kale: 80g cooked kale contains 120mg calcium, which is especially good for vegan and people on dairy free diets;  an excellent of folate,  is the form of folic acid~  is a B vitamin, to support the immune system to function normally.

Rich in lutein ~ an anti-oxidant which helps keep the eyes healthy.

Kale is virtually fat free and low in calories.

Below shown us the main 7 Most Alkaline Foods that help the pH balance of the blood.

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One more important factor that I added in this soup is the Sea Vegetables, ( they’re different from Nori ), they are an excellent source of iodine and vitamin K, a very good source of the B-vitamin folate, and magnesium, and a good source of iron and calcium, and the B-vitamins riboflavin and pantothenic acid. They also contain measurable amounts of vitamins C and E.

Western cultures are only recently beginning to enjoy the taste and nutritional value of sea vegetables, often referred to as seaweed, which have been a staple of the Japanese diet for centuries. Numerous various varieties of sea vegetables can be found in health food and specialty stores throughout the year. Owing to their rise in popularity, they are also becoming much easier to find in local supermarkets as well.

They’re packed in dry form, not too expensive but very good nutrition, especially for vegan and vegetarian. We only use a small pieces, after soaking in water, it will expand its size. Wash thoroughly and cut into small pieces. It only takes 5 to 10 minutes to cook, otherwise it will reduce its nutritional.

More information about ‘Sea Vegetables’ from here.

Why do I love this soup so much? Because I can use all my leftover vegetables from my fridge and only need to add some fresh herbs from my back garden and a can of beans and tomatoes. Just simple as that, and we’ll have lots of good nutrition.

Mediterranean Soup with Cavolo Nero


  • 160g Cavolo Nero, shredded
  • 1 can Chopped Tomatoes, 400g
  • 1 can Butter beans, 400g
  • 1 Large Carrot, chopped
  • 2 stalks Celery, chopped
  • 1 Yellow pepper, diced
  • 1 cup of Sea Vegetables  海帶, soak in water
  • 1 Sprig of fresh rosemarry
  • Fresh thyme leaves
  • 1 to 1.5 litre Vegetable stock
  • 1 tbsp Mild Olive oil
  • Sea salt and Freshly ground black pepper
One of the kale: Cavolo Nero and carrot for Mediterranean Soup

One of the kale: Cavolo Nero and carrot for Mediterranean Soup

Mediterranean Soup with Cavolo Nero

Mediterranean Soup with Cavolo Nero


  1. Heat the oil in a large saucepan or stock pot and fry the chopped carrots, celery for about 3 minutes, Add cavolo nero and cook for about another 2 minutes, add the remaining ingredients and season.
  2. Bring to the boil,  with the lid on and simmer for another 20 to 30 minutes.
  3. Take the sea vegetables from the water, clean the surface without any dirt left and wash again, cut into small pieces. Add in the soup and cook for approximately another 10 minutes, off heat.
  4. Serve with croutons or warm crusty bread.



One thought on “Mediterranean Soup with Cavolo Nero

  1. Pingback: Quinoa & Cavolo Nero Warm Salad with Thai Dressing | matchamochi

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