Mince is an economic and favourite family meal which is also a quick and easy meal solution and here is another way to create a family meal, packed with vegetables, that is sure to become a favourite with both the cook and family.
Cavolo nero also known as black or Tuscan cabbage is a very dark green vegetable which is a member of the kale family and as such is high in vitamins K & C and beta-carotene and is a reasonable source of calcium and is also said to be an anti-inflammatory and to have potent levels of anti-cancer properties – so lots of good reasons to include this winter vegetable in your diet. As in this recipe it is a great inclusion in winter stews and braises.
Beef, Kumara & Cavolo Nero Stew
Chard or kale can be used instead of cavolo nero if that’s what you have or prefer.
1 large onion, chopped
1 large carrot, chopped
1 celery stick, sliced
1 bunch curly kale, stems removed and chopped, leaves roughly
pinch chilli powder or to taste
500g lean minced beef
400g can chopped tomatoes
1 tbsp tomato paste
500g kumara or sweet potatoes, cut into chunks
1 Place onion, carrot, celery, kale stems and a splash of oil in frying pan with lid over a medium heat and cook, stirring
occasionally, for 8-10 minutes or until vegetables start to soften.
2 Add chilli powder and cook, stirring, for 1 minute or until
fragrant. Add mince and cook, stirring, for 4-5 minutes or until mince starts to brown.
3 Stir in tomatoes, tomato paste, kumara and kale, rinse
tomato can out with water and add to pan. Cover, bring to
simmering and simmer, stirring occasionally, for 45 minutes or until kumara is tender.
So tell me, do you use cavolo nero and if, so, what is your favourite way of using it?
Where did the ingredients for this dish come from:
Mince: Mad Butcher – Hastings; Onion, carrot, celery, cavolo nero, kumara: Krismaw Gardens – Hastings; Chilli powder – Spitfire:
Orcona Chillis ‘n Peppers; Store Cupboard Ingredients: vegetable oil, canned tomatoes, tomato paste, salt, black pepper.
Note: Many of these producers can be found at the Napier Urban Food Market each Saturday morning and/or at the Hawke’s Bay Farmers’
Market each Sunday morning.
Happy cooking and eating.
Recipe by Rachel Blackmore
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Learn more about cavolo nero and some recipes using cavolo nero you might like to try: