For most people, just the thought of eating cabbage brings up images of a flavorless meal. These days, though, nothing could be further from the truth. With the right recipes, you can add some flavor-filled cabbage-based meals to your diet. The best part is that there are multiple health benefits to eating cabbage that you might not have realized.
Cabbage Recipes You’ll Love
1. Sauteed Cabbage
Servings: 6
Ingredients
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- 1 small green cabbage
- 1 small yellow onion
- 2 garlic cloves, minced
- 2 tablespoons ghee, or a blend of butter and olive oil
- Kosher salt and ground black pepper, to taste
Method:
- Cut the cabbage in half, then into quarters. Remove the core from each piece and chop across into thin slices. Slice the onion in half and across into thin slices.
- Cook the onions. Melt the ghee in a large skillet over medium-high heat. Sauté the onions for a minute or until just starting to soften. Then add in the minced garlic and stir again.
- Cook the cabbage. Add the cabbage and saute for about 12 to 15 minutes. During this time, stir the cabbage occasionally until the cabbage becomes soft and caramelized.
- Serve. Before serving, season with salt and pepper and toss to combine.
2. Cabbage Soup
Servings: 15
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Ingredients
2 tablespoons extra-virgin olive oil
2 carrots, chopped
1 medium yellow onion, diced
1 celery rib, diced
¾ teaspoon sea salt
Freshly ground black pepper
- 2 tablespoons white wine vinegar
- 2 (14 ½ ounce) cans fire-roasted diced tomatoes
- 4 cups vegetable broth
- 1 (15 ½ ounce) can cooked white beans, drained and rinsed
- 4 garlic cloves, grated
- 2 Yukon Gold potatoes, diced
- 1 small green cabbage, about 1 pound (9 cups chopped)
- 1 teaspoon dried thyme
- Fresh parsley, for garnish
Method:
- Heat the olive oil in a large pot over medium heat. Add the carrots, onion, celery, salt, and several grinds of pepper and cook, stirring occasionally, for 8 minutes.
- Add the vinegar, stir, and then add the tomatoes, broth, beans, garlic, potatoes, cabbage, and thyme. Cover and simmer for 20 to 30 minutes, or until the potatoes and cabbage are tender.
- Season to taste, garnish with fresh parsley, and serve.
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3. Cabbage Steaks
Servings: 4
Ingredients
- 1 medium green cabbage
- 2 tablespoons extra-virgin olive oil
- ½ teaspoon garlic powder
- Heaping ¼ teaspoon sea salt
- Freshly ground black pepper
- Lemon wedges, for squeezing
Method:
- Preheat the oven to 425°F and line a baking sheet with parchment paper.
- Remove any loose outer leaves from the cabbage, then use a sharp knife to slice off the bottom of the core to create a flat base. Stand the cabbage upright on a cutting board. Slice the cabbage vertically into 1-inch-thick steaks. Arrange in a single layer on the prepared baking sheet.
- In a small bowl, stir together the olive oil, garlic powder, and salt. Brush half onto the cabbage steaks. Carefully flip, then brush with the remaining oil.
- Roast for 30 to 40 minutes, rotating the baking sheet halfway, or until the cabbage steaks are well browned and tender in the middle. Season to taste with salt and pepper.
- Serve as a side dish with lemon wedges for squeezing.
4. Creamy Coleslaw
Servings: 4-6
Ingredients
- ¾ cup mayo
- 2 tablespoons apple cider vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon pure maple syrup
- ¾ teaspoon celery seeds
- ¼ teaspoon sea salt
- Freshly ground black pepper
- 6 cups shredded green cabbage
- 2 cups shredded red cabbage
- 2 medium carrots, sliced into thin peels
- 3 scallions, chopped
Method:
- For the coleslaw dressing. In a medium bowl, whisk together the mayo, apple cider vinegar, mustard, maple syrup, celery seeds, salt, and several grinds of fresh pepper.
- For the coleslaw. In a large bowl, toss together the cabbage, carrots, and scallions. Pour the dressing over the top and toss to coat. Season to taste with more salt and pepper, as desired.
5. Vegan Taco Salad
Servings: 2-3
Ingredients
- 2 corn tortillas, sliced into strips
- Extra-virgin olive oil, for drizzling
- 1 medium head romaine lettuce, chopped
- 1 cup shredded red cabbage
- ½ cup cooked black beans, drained and rinsed
- 2 red radishes, thinly sliced
- ½ cup sliced cherry tomatoes and/or pico de gallo
- 1 avocado, sliced
- Jalapeno slices, optional
- Cilantro Lime Dressing, the creamy avocado variation
- Sea salt
- Lime wedges, for serving
- Shiitake Taco “Meat”
- 1 tablespoon extra-virgin olive oil
- 8 ounces shiitake mushrooms, stemmed and diced
- 1 cup crushed walnuts
- 1 tablespoon tamari
- 1 teaspoon chili powder
- ½ teaspoon balsamic vinegar
- Sea salt and freshly ground black pepper
Method:
- Preheat the oven to 400°F and line a baking sheet with parchment paper. Toss the tortilla strips with a tiny bit of olive oil and a few pinches of salt. Spread onto the sheet and bake for 10 to 14 minutes or until crispy.
- For the Shiitake Taco “Meat”: In a medium skillet, heat the olive oil over medium heat. Add the mushrooms and cook, stirring only occasionally, until they begin to brown and soften, 3 to 4 minutes. Stir in the walnuts and lightly toast for 1 to 2 minutes. Stir in the tamari and the chili powder. Add the balsamic vinegar and stir again. Remove from the heat and season with salt and pepper to taste.
- Assemble the salad with the romaine lettuce, cabbage, black beans, taco meat, radishes, tomatoes, avocado, jalapenos, if using, and generous dollops of cilantro lime avocado dressing. Drizzle with olive oil and sprinkle with sea salt. Serve with lime wedges and extra dressing on the side.
Health Benefits of Cabbage
The first thing you need to know about cabbage is that a cup of it in its raw state contains only 22 calories but 54 percent of the recommended daily value for vitamin C. You also get 85 percent of the recommended daily value for vitamin K, about two grams of fiber, and a gram of protein. Cabbage is also a good source of potassium, magnesium, manganese, calcium, and folate. Apart from those nutrients, cabbage contains others that have significant health benefits, like anthocyanins, plant sterols, and antioxidants.
Eating cabbage regularly can help to reduce inflammation in the body, which can ease the pain of those who live with illnesses like arthritis. Additionally, chronic inflammation has been linked to developing diabetes, heart disease, and certain cancers. It’s possible that reducing inflammation can make it less likely for you to develop these conditions.
If you have a digestive disorder, the insoluble fiber and plant sterols in cabbage may help you manage your symptoms. That’s because they encourage good gut health and regular bowel movements. A healthy gut contributes to your overall health and well-being. The insoluble fiber can also make you feel full for longer so that you’re not snacking needlessly. That means it may help you to maintain a healthy weight.
Another benefit of fiber and plant sterols is that they can reduce the level of bad cholesterol in your blood. On the other hand, the potassium in cabbage can help you manage your blood pressure. Though this is good, people with kidney disease need to be careful, as they need to monitor their potassium intake. It’s a good idea to talk to your doctor before increasing how much cabbage you eat.
Finally, the Vitamin K in cabbage can contribute to healthier blood clotting and maintaining healthy bones.
Cabbage has been shown to have several health benefits, so you may be missing out on a lot when you don’t include it in your diet. These recipes are a great way to experiment with what works for you, and you can even develop a few new ones for yourself.
