Cabbage is a leafy vegetable that varies in color from yellow-green to red-purple. It is a wonderfully versatile vegetable so it can be used in a wide array of manners: raw, cooked or fermented. With less than 20 calories per half cup cooked, it’s worth making room on your plate for cabbage.
Cabbage is a member of the Brassicaceae family, which also includes broccoli, Brussels sprouts, cauliflower, and kale. Cabbage is believed to originate from Asia Minor. Its ability to tolerate cold temperatures led to the spread of its cultivation across Europe. Cabbage was introduced to the United States by early European settlers.
Cabbage Nutrition Profile
Although cabbages are composed of 90 percent water, they contain many vitamins and minerals essential for the proper functioning of our bodies and our immune system.
Cabbage is rich in vitamin C, B-vitamins, potassium, iron, and fiber. Not only does including cabbage in your diet ensure you get your fill of nutrients, but it can also protect you against many ailments and diseases.
How to Prepare:
- When buying cabbage, look for a fresh and heavy head. Avoid cabbages that have withered leaves or brown spots on the leaves.
- You can store cabbage in a refrigerator for a few days.
- When cutting a cabbage, remove the outer layer of leaves and wash the head in the water. First, slice the cabbage in half through the core. Now slice the halves into quarters. Remove the core and chop the cabbage as you want.
Cabbage can be cooked in various ways. Boiling, frying, sautéing, and steaming are a few ways in which the popular cabbage dishes are cooked.
- To boil cabbage, first boil water in a pan and then put the cabbage wedges or slices in it.
- Cook uncovered to allow the smell to escape.
- Afterward, cover the pan to make the cabbage crisp-tender.
Chopped cabbage is usually sautéed.
- In a skillet, put oil and when it gets heated, add the chopped cabbage.
- Stir occasionally, until the cabbage gets tender-crisp. It should take 4 to 8 minutes.
Cabbage wedges may be steamed by putting a steamer basket in a saucepan and filling it with water.
Winter Cabbage Vegetable soup
- 2Tbspextra-virgin olive oil
- 1large chopped onion
- 2carrots, chopped
- 2stalks celery, minced
- 1/2tspchili powder
- Pinch of Kosher Salt
- Freshly Ground Pepper
- 1containerwhite beans, drained and rinsed
- 2cloves garlic, minced
- 1tspthyme leaves
- 4cupslow-sodium chicken (or vegetable) broth
- 1/2large head cabbage, chopped
- 1containerchopped, fire-roasted tomatoes
- Pinch Red Pepper flakes
- 2Tbspfreshly chopped parsley
- In a large pot (or dutch oven) over medium heat, heat olive oil. Add onion, carrots, and celery, and season with salt, pepper, and chili powder. Cook, stirring often until vegetables are soft, 5 to 6 minutes. Stir in beans, garlic, and thyme and cook until garlic is fragrant about 30 seconds. Add broth and water, and bring to a simmer.
- Stir in tomatoes and cabbage and simmer until cabbage is wilted about 6 minutes.
- Remove from heat and stir in red pepper flakes, and parsley. Season to taste with salt and pepper. Garnish with more parsley, if using.