How well do you know your cabbage? These leafy heads are full of key nutrients such as vitamins C and K, and dietary fiber. Beyond smooth pale green and deep purple varieties there are crinkly savoy and Napa (aka Chinese), as well as teardrop-shaped versions. This affordable winter vegetable is versatile, feeling right at home in spicy kimchi, soups and stir-fry dishes. Try this cruciferous vegetable raw, cooked, pickled or roasted with these eight flavor-filled recipes.
1.RED CABBAGE STEAKS | JESSI’S KITCHEN
Cabbage takes the spotlight in this recipe. These roasted cabbage “steaks” with balsamic glaze make a simple yet memorable side. Their gorgeous purple-red hue will add a pop of color to any meal. Recipe makes 6 servings
Nutrition (per serving): Calories: 92; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Cholesterol: 0mg; Sodium: 331mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 11g; Protein: 2g
2.BEEF AND CABBAGE STIR-FRY | BUDGET BYTES
Low-carb, made from affordable staple ingredients and bursting with flavor, this stir-fry will become a go-to weeknight dinner. It’s filled with juicy beef and crunchy cabbage and carrots, all tossed in a sweet, salty, spicy sauce. Recipe makes 4 servings at 1 1/2 cups each.
Nutrition (per serving): Calories: 243; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 2g; Cholesterol: 38mg; Sodium: 349mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 10g; Protein: 13g
3. | MYFITNESSPAL’S RECIPES
Eating Bird Food’s fish tacos with slaw can be made any time of year but deliver the taste of summer. They will surely satisfy with more than 16 grams of protein per taco. Cabbage is known for its anti-inflammatory and protective properties, so we say bring on the slaw! Recipe makes 2 servings at 3 tacos each.
Nutrition (per serving): Calories: 425; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 84mg; Sodium: 551mg; Carbohydrate: 47g; Dietary Fiber: 7g; Sugar: 9g; Protein: 39g
4.THAI COCONUT QUINOA BOWLS | FIT FOODIE FINDS
These bowls are loaded with colors, textures and flavors. Roasted veggies and crunchy cabbage slaw are tossed in a zesty dressing for a filling meatless meal. Paired with coconut quinoa, this bowl will be a party in your mouth. Recipe makes 4 servings.
Nutrition (per serving): Calories: 259; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 10g; Cholesterol: 0mg; Sodium: 255mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 10g; Protein: 6g
5.APPLE, WALNUT AND SAVOY CABBAGE SALAD | A COUPLE COOKS
Venture beyond the usual lettuce or kale and use shaved cabbage for salads. This one uses savoy cabbage topped with with crisp apples, crunchy walnuts and salty Pecorino. Impress your guests with this elegant yet simple salad at your next dinner party. Recipe makes 8 servings.
Nutrition (per serving): Calories: 202; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 7g; Cholesterol: 1mg; Sodium: 68mg; Carbohydrate: 18g; Dietary Fiber: 4g; Sugar: 13g; Protein: 3g
6.SWEET AND SOUR ROASTED NAPA CABBAGE WEDGES | COOKING LIGHT
Roasting vegetables naturally caramelizes them, which might entice the veggie-averse to give a new food a try. You can make a batch of these sweet, golden brown cabbage wedges in under 25 minutes for a simple side that doesn’t require much chopping! Recipe makes 4 servings at 1 wedge each.
Nutrition (per serving): Calories: 101; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 114mg; Carbohydrate: 8g; Dietary Fiber: 2g; Sugar: 5g; Protein: 2g
7.GREEN LENTIL AND CABBAGE SOUP | THE HEALTHY FOODIE
Have extra roasted cabbage wedges? Chop them up for this fantastic vegetarian soup — always a great way to use up leftovers. This healthy and filling soup is ideal for busy nights. Lentils bulk up the soup and add plenty of fiber. (For more protein, you can also add chicken or beef.) Recipe makes 2 servings.
Nutrition (per serving): Calories: 231; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 420mg; Carbohydrate: 45g; Dietary Fiber: 18g; Sugar: 13g; Protein: 14g
8.BEEF CABBAGE ROLL CASSEROLE | YUMMY HEALTHY EASY
Cabbage rolls are undeniably delicious, but they’re a labor-intensive meal. This deconstructed version in casserole form is convenient and versatile. This hearty dish is loaded with cabbage (of course!), beef and rice, all drenched in a simple tomato sauce. One batch could last you through the whole week (or freeze the extra). Recipe makes 12 servings.
Nutrition (per serving): Calories: 267; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 50mg; Sodium: 609mg; Carbohydrate: 25g; Dietary Fiber: 6g; Sugar: 11g; Protein: 21g
About the Author
MyFitnessPal’s Recipes Healthy, delicious and simple: That’s what we’re about at MyFitnessPal! We make ourrecipes in our own test kitchen or our registered dietitian hand-selects them personally. Look for nutrition information at the bottom of the recipe or log it directly to MyFitnessPal through the “Log-It” button. Check out our entire collection or explore: low-carb,high-protein • high-fiber • gluten-free • dairy-free • vegetarian • vegan • low sodium
FAQs
Many people prefer savoy cabbage to regular cabbage because of its milder flavour and tender leaves. This is the perfect cabbage for using raw and thinly sliced in salads, stir-fries, or braised with butter. Savoy cabbage works nicely as a fresh and crunchy wrap – you can substitute it for rice paper or tortillas.
Why do you put baking soda in cabbage? ›
Baking soda does help green vegetables retain color, but it causes undesirable color changes in red cabbage—it turned blue. The science can be distilled to this: Adding baking soda to cooking water makes it slightly alkaline, which stabilizes the green color of chlorophyll.
How do you make Patti Labelle cabbage? ›
Directions. Heat the grapeseed oil in a large pot over medium-high heat. Add the cabbage, onions, bell peppers, stock, sea salt, seasoning salt, black pepper and cayenne. Cook, covered, stirring occasionally, until the cabbage is wilted and tender, 10 minutes.
How do you keep cabbage crisp when cooking? ›
Once people started roasting them at a high heat, perhaps with a little extra salt and fat (like bacon), it was a game-changer. You can also try slicing cabbage thin and sautéing it to maintain some of its crunchy texture.
Can cabbage lower blood pressure? ›
The antioxidants in cabbage help reduce inflammation, which is linked to heart disease. Cabbage also contains something called anthocyanins. Several studies have found these compounds can lower blood pressure and reduce the risk of heart attack and stroke.
What is the healthiest cabbage to eat? ›
Even Raw, It's Great for You
Although you get different nutrients if you cook or ferment it, raw red cabbage in particular might give you the best nutritional boost per serving.
Why do you soak cabbage before cooking? ›
Crisp it up: Shredded cabbage stays perky if it's soaked in cold water. This also helps cut the pungent edge. Drain well before combining with other ingredients.
Can you overcook cabbage? ›
Yes, cabbage sizzles in stir-fries; simmers in soups, stews, and braises; adds healthy crunch to salads; and does wonders for casseroles, gratins, and meat pies — cabbage does it all, and for a bargain price. The key to cooking cabbage: Don't overcook it. Cabbage is sweet and aromatic when cooked correctly.
What makes cabbage taste sweet? ›
These plants can take cool weather and some say they are sweeter after a frost has dusted their leaves. This is because as the temperatures drop, the cold causes the plants to break down the energy and convert it into sugar, leading to a sweeter, tastier flavor.
What does pouring salt into a cabbage do? ›
The salt then draws moisture out of the cabbage's cells through osmosis, forming a salty brine. This brine is important because it submerges the cabbage and deprives the Lactobacillus and other microorganisms of oxygen – the second step!
Douse the cabbage in vinegar water, if desired.
Vinegar kills some types of bacteria and helps killing mold and mildew that could have grown on the cabbage.
Why do you soak cabbage in ice water? ›
We wanted to find a method that would keep the cabbage from watering down the dressing and also a way to make the salad piquant without tasting too sharp. The solution: Some recipes call for soaking cabbage in ice water to make it crisp and plump.
What takes the gas out of cabbage? ›
To reduce the likelihood of experiencing gas after eating cabbage, consider cooking it thoroughly. This can help break down the fibers and make it easier to digest. Additionally, try adding caraway seeds or fennel seeds to your cabbage dishes, as these spices are known to help reduce gas.
How do you take the bitterness out of cabbage? ›
Blanch Them. Blanching your greens is key to getting that bitterness level down. Because glucosinolates are water-soluble compounds, a lot of them are leached out into the water, allowing for a less bitter green.
How long will cabbage last in the fridge? ›
Try to minimize any bruising of your cabbages. Any kind of cell damage makes the cabbage go by more quickly and degrades the vitamin C content. If cabbage is properly stored, it can last from 3 weeks to up to 2 months in your refrigerator. In optimum root cellar conditions, it can even last longer.
Which cabbage is the sweetest? ›
One of the milder flavored cabbages, Napa can be eaten raw or cooked and is softer and sweeter than the other varieties. Sometimes referred to as Chinese cabbage, bok choy is actually not a true cabbage but is Chinese chard.
Which is better napa cabbage or green cabbage? ›
Both work well in salads and slaws, but it's not a good idea to substitute one for the other in cooked dishes. For example, napa's texture and flavor make it an ideal choice for quick stir-fries. Regular cabbage isn't as delicate as napa, so it's a better choice for slow-cooked recipes.
Which tastes better red or green cabbage? ›
However, it really all boils down to your palate. If you don't mind a stronger, more peppery flavor, then you'll love the taste of uncooked red cabbage. And, if you want something that already has a mild taste before cooking, green cabbage is a great option, too.
Which is better purple or white cabbage? ›
However, the purple variety is richer in beneficial plant compounds that have been linked to health benefits, such as stronger bones and a healthier heart. Purple cabbage is also thought to lower inflammation and protect against certain types of cancers.