What Is Black Sea Kale?
Black Sea kale (Brassica oleracea var. sabellica) is a brassica with dark green, curly leaves that does not form a head; it is a closely related variety in the same group as kale, which is familiar in international cuisine. It has been grown in the Black Sea region for centuries because it tolerates a cold climate.
Its leaves are thick and sturdy, with a mildly bitter, earthy flavor. Leaves harvested after the first frosts become sweeter as starch turns into sugar.
Black Sea Kale Nutrition Facts
Black Sea kale is a leafy vegetable with very high nutrient density; 100 grams contains about 49 kcal of energy, 4.3 g of protein, and 3.6 g of fiber. It is especially rich in vitamin K, vitamin C, and calcium.
What Are the Benefits of Black Sea Kale?
With its high vitamin, mineral, and fiber content, Black Sea kale is one of the leafy vegetables that can be part of a balanced diet. Research is ongoing on plant compounds in dark leafy vegetables; these findings have not become general health recommendations.
This information is general; Black Sea kale is a food, not a substitute for medical treatment. People taking blood thinners are advised to consult a specialist about eating it because of its high vitamin K content.
How to Choose Black Sea Kale
Fresh Black Sea kale has dark green, sturdy leaves that stand upright; yellowed, wilted leaves are a sign of staleness.
- The leaves should be dark green and vibrant; yellow-brown spots indicate aging.
- The leaves should fill your hand firmly; avoid sparse, thin bunches.
- The central rib should not be too thick; an overly thick rib indicates toughness.
How to Store Black Sea Kale
Black Sea kale stays fresh for 5–7 days in the refrigerator crisper, unwashed in a perforated bag. Wash it just before cooking. After the leaves are trimmed and chopped, they can be blanched briefly and frozen.
Using Black Sea Kale in the Kitchen
Black Sea kale is cooked in soup, stuffed leaves, sautéed dishes, or pilaf. Because the central rib is tough, removing it before chopping helps the leaves soften more evenly.
How to Make Black Sea Kale Soup
Finely chopped Black Sea kale is cooked over low heat with cornmeal, butter, and, if desired, dried beans or corn for 25–30 minutes, until the leaves are tender.
How to Make Black Sea Kale Sarma
Leaves with the central rib removed are briefly blanched to soften them; they are wrapped around a rice filling and cooked in their own liquid in a pot.
Which Recipes Use Black Sea Kale?
Black Sea kale soup, Black Sea kale sarma, Black Sea kale with cornmeal, and olive-oil-braised Black Sea kale are popular Black Sea recipes. Finely chopped leaves are also added to pilafs and pasta.
Frequently Asked Questions
What is Black Sea kale good for?
Black Sea kale is a leafy vegetable rich in vitamin K, vitamin C, calcium, and fiber and can be part of a balanced diet. It is a food and does not claim to cure any disease.
Are Black Sea kale and kale the same vegetable?
They are closely related varieties in the same species group; both are headless brassicas with curly leaves. Black Sea kale is grown as a local variety specific to the Black Sea region, while kale generally refers to international varieties with curly leaves.
Can Black Sea kale be eaten raw?
Its tough, fibrous texture makes it difficult to eat raw; it can be finely chopped and massaged with lemon to soften it before using in salads, but it is usually eaten cooked.
Why does Black Sea kale taste bitter?
The bitterness comes from natural compounds characteristic of brassicas and is more pronounced in leaves harvested before frost. Leaves picked after the first frosts are usually sweeter.
Can the stems of Black Sea kale be used?
The central rib is usually tough, so it is trimmed away and discarded; however, if finely chopped and cooked for a long time, it can be used in soups.