If you’re on a quest for healthy food options, look no further than cabbage. This superfood is loaded with nutritious vitamins and minerals like Vitamin C and potassium, and it’s also low in calories, making it a perfect addition to any healthy diet plan. From stir-fries to soups, there are plenty of ways to enjoy cabbage, and we’ve compiled a list of delicious cabbage recipes that are both healthy and easy to prepare. Whether you’re a vegetarian, vegan, or meat-lover, there’s something for everyone in our collection of cabbage recipes.
The Health Benefits of Cabbage
Cabbage is a versatile cruciferous vegetable that has been used for culinary and medicinal purposes for centuries. This low-calorie vegetable is a powerhouse of essential vitamins, minerals, antioxidants, and fiber, making it a great addition to any healthy diet.
Nutrient-Packed
Cabbage is chock-full of essential nutrients that promote overall health and wellness. One cup of chopped cabbage provides about:
- Calories: 22
- Protein: 1 gram
- Carbohydrates: 5 grams
- Fiber: 2 grams
- Vitamin C: 54% of the RDI (Recommended Daily Intake)
- Vitamin K: 85% of the RDI
- Vitamin B6: 6% of the RDI
- Folate: 10% of the RDI
Additionally, cabbage is a good source of calcium, potassium, magnesium, and other essential micronutrients that play a vital role in maintaining good health.
Antioxidant Properties
Cabbage is loaded with antioxidants that fight oxidative stress caused by free radicals in the body. These antioxidants include vitamin C, beta-carotene, anthocyanins, and flavonoids.
Anthocyanins are a family of flavonoids that give red cabbage its distinctive color and strong antioxidant properties. They can help reduce inflammation, lower the risk of chronic diseases, and support healthy brain function.
Fiber-Rich
As a rich source of fiber, cabbage can help regulate blood sugar, improve digestion, and support weight loss. Fiber also feeds the good bacteria in the gut, promoting a healthy gut microbiome and reducing the risk of digestive disorders.
Cabbage is particularly rich in insoluble fiber, which adds bulk to stool and helps promote regular bowel movements. Eating foods high in fiber can also lower cholesterol levels, preventing heart disease and stroke.
Easy Cabbage Salad Recipes
Cabbage is a nutritious and versatile ingredient that can be used in a variety of dishes, including salads. If you’re looking for healthy, flavorful, and easy-to-make cabbage salad recipes, you’re in luck. Check out the following recipes and learn how to make quick and delicious cabbage salads that you can enjoy for lunch or dinner.
1. Classic Coleslaw
Coleslaw is a classic cabbage salad that’s easy to make and always delicious. To make this recipe, you’ll need the following ingredients:
- 1/2 head green cabbage, shredded
- 1/4 head red cabbage, shredded
- 1 large carrot, grated
- 1/2 cup mayonnaise
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- 1 teaspoon dijon mustard
- Salt and pepper, to taste
Combine the shredded cabbage and grated carrot in a large bowl. In a separate bowl, whisk together the mayonnaise, apple cider vinegar, honey, mustard, salt, and pepper, until well combined.
Pour the dressing over the cabbage mixture and toss to coat. You can enjoy the coleslaw right away, or let it sit in the refrigerator for an hour or two to allow the flavors to meld.
2. Asian-Inspired Cabbage Salad
This cabbage salad is inspired by Asian flavors and is a refreshing and light option for lunch or dinner. To make this recipe, you’ll need:
- 1/2 head napa cabbage, thinly sliced
- 1/2 red bell pepper, thinly sliced
- 1/4 cup cilantro, chopped
- 1/4 cup scallions, thinly sliced
- 2 tablespoons rice vinegar
- 1 tablespoon soy sauce
- 1 tablespoon honey
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
In a large bowl, combine the sliced napa cabbage, red bell pepper, cilantro, and scallions. In a separate bowl, whisk together the rice vinegar, soy sauce, honey, sesame oil, and ginger, until well combined.
Pour the dressing over the cabbage mixture and toss to coat. You can enjoy the salad right away, or let it sit in the refrigerator for an hour or two to allow the flavors to meld.
This salad is delicious on its own, but you can also add some protein to make it a more substantial meal. Try adding grilled chicken, shrimp, or tofu.
Creative Ways to Cook with Cabbage
Cabbage is a versatile and nutritious vegetable that is often overlooked in culinary circles. However, it is a great addition to many dishes, providing both flavor and health benefits. Here are some creative ways to cook with cabbage.
Cabbage Stir-fry
A cabbage stir-fry is an easy and delicious way to incorporate cabbage into your meals. Simply heat some oil in a pan and add thinly sliced cabbage, along with your choice of vegetables and protein. Stir until the cabbage is tender and the other ingredients are cooked through. Season with your favorite spices and serve over rice or noodles.
Cabbage Tacos
Cabbage tacos are a great alternative to traditional tacos. Instead of using a flour or corn tortilla, wrap your filling in a boiled or steamed cabbage leaf. This provides a low-carb and high-fiber alternative that is also more nutritious. Try filling your cabbage tacos with grilled chicken or tofu, black beans, avocado, and salsa.
Cabbage Soup
| Ingredients | Instructions |
|---|---|
| 1 tablespoon olive oil | Heat olive oil in a large pot over medium heat. |
| 1 onion, chopped | Add chopped onion and sauté for 5-7 minutes. |
| 3 cloves garlic, minced | Add minced garlic and sauté for another minute. |
| 6 cups chicken or vegetable broth | Add broth to the pot and bring to a boil. |
| 1 head cabbage, chopped | Add chopped cabbage to the pot and stir to combine. |
| 2 carrots, peeled and chopped | Add chopped carrots to the pot and bring to a simmer. |
| 2 celery stalks, chopped | Add chopped celery to the pot and simmer until vegetables are tender. |
| 1 can diced tomatoes | Add diced tomatoes and stir to combine. |
| 1 teaspoon dried thyme | Add dried thyme and stir to combine. |
| 1 teaspoon dried oregano | Add dried oregano and stir to combine. Simmer for an additional 10 minutes. |
| Salt and pepper, to taste | Season with salt and pepper to taste. |
A cabbage soup is a healthy and comforting way to enjoy this nutritious vegetable. This recipe makes a delicious and hearty soup that is perfect for a cold day. It is also easy to customize to your taste preferences by adding your choice of protein, such as chicken or beans.
Whether you are looking for a low-carb alternative to taco shells or a cozy soup recipe, there are many creative ways to cook with cabbage. Try these recipes and explore all the unique ways to incorporate cabbage into your favorite dishes.
Cabbage Soups and Stews
If you’re looking for a warm and healthy meal to cuddle up with, look no further than cabbage soups and stews. Made with a variety of veggies, spices, and herbs, these recipes will tickle your taste buds and warm up your soul on a chilly evening. Here are some easy and flavorful cabbage soup and stew recipes to try:
Cabbage Roll Soup
This delicious soup is a deconstructed version of traditional cabbage rolls, making it easier and faster to make. It’s packed with ground beef, rice, and cabbage, and it’s seasoned with paprika and bay leaves for a rich and savory flavor.
- Ingredients:
- 1 pound ground beef
- 1 onion, chopped
- 3 garlic cloves, minced
- 1 can (28 ounces) diced tomatoes
- 4 cups beef broth
- 1 tablespoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 head cabbage, chopped
- 2 bay leaves
- 1 cup cooked rice
- Directions:
- In a large pot, brown the ground beef over medium heat. Drain the excess fat and add the onion and garlic. Cook until the onion is soft and translucent.
- Add the diced tomatoes, beef broth, paprika, salt, pepper, cabbage, and bay leaves. Bring to a boil, then reduce the heat and let simmer for 20-30 minutes, until the cabbage is tender.
- Add the cooked rice and simmer for another 5-10 minutes. Serve hot.
Sausage and Cabbage Stew
This hearty stew is loaded with smoky sausage, tender cabbage, and flavorful veggies like carrot, celery, and onion. It’s perfect for a cozy dinner or a satisfying lunch on a cold day.
- Ingredients:
- 1 pound smoked sausage, sliced
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1/2 head cabbage, chopped
- 4 cups chicken broth
- 1 teaspoon Italian seasoning
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
- Directions:
- In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the sausage and cook until browned on all sides. Remove from the pan and set aside.
- Add the onion and garlic to the same pan and cook until softened. Add the carrots and celery and cook for another 5 minutes.
- Add the chicken broth, cabbage, Italian seasoning, smoked paprika, salt, and pepper. Bring to a boil, then reduce the heat and let simmer for 20-30 minutes, until the vegetables are tender.
- Add the sausage back to the pot and let simmer for an additional 5-10 minutes. Serve hot.
Vegetarian Cabbage and Tomato Soup
If you’re looking for a meatless option, this vegetarian soup is a delicious and healthy way to satisfy your cravings. It’s made with canned tomatoes, carrots, onions, and of course, cabbage, and it’s seasoned with basil and thyme for a flavor that will have you coming back for more.
- Ingredients:
- 1 onion, chopped
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- 1 can (28 ounces) diced tomatoes
- 4 cups vegetable broth
- 1 head cabbage, chopped
- 2 carrots, peeled and chopped
- 1 teaspoon dried basil
- 1/2 teaspoon dried thyme
- Salt and pepper, to taste
- Directions:
- In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add the onion and garlic and cook until softened.
- Add the diced tomatoes, vegetable broth, cabbage, carrots, basil, thyme, salt, and pepper. Bring to a boil, then reduce the heat and let simmer for 20-30 minutes, until the vegetables are tender.
- Use an immersion blender to puree the soup until smooth, or transfer to a blender and puree in batches. Serve hot.
Cabbage Rolls and Wraps
When it comes to healthy eating, cabbage is an excellent choice for your diet. It is low in calories and high in nutrients, making it a great food for weight loss. One of the best ways to enjoy cabbage is by using it as a wrap or roll for your favorite ingredients. Here are some creative and delicious cabbage roll and wrap recipes to try:
Cabbage and Turkey Wraps
For this recipe, you will need:
- 8 large cabbage leaves
- 1 pound ground turkey
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper to taste
First, blanch the cabbage leaves in boiling water for about 1 minute. Drain and set aside. In a skillet, heat the olive oil over medium heat. Add the onion and garlic and sauté until soft. Add the ground turkey and spices and cook until browned. Place a few spoonfuls of the turkey mixture into each cabbage leaf and wrap like a burrito. Serve warm.
Vegetable Stuffed Cabbage Rolls
For this recipe, you will need:
- 1 large head of cabbage
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 cup cooked rice
- 1 carrot, grated
- 1 zucchini, grated
- 1 red bell pepper, chopped
- Salt and pepper to taste
Remove the outer leaves of the cabbage and steam until soft. In a large skillet, sauté the onion and garlic until soft. Add the cooked rice, grated carrot, zucchini, and chopped bell pepper. Season with salt and pepper to taste. Mix well. Take a spoonful of the vegetable mixture and place on one cabbage leaf and wrap up like a burrito. Repeat with the remaining cabbage leaves and vegetable mixture. Serve warm.
Spicy Tuna Cabbage Wraps
For this recipe, you will need:
- 8 large cabbage leaves
- 1 can of tuna, drained
- 1 tablespoon mayonnaise
- ¼ teaspoon chili powder
- ¼ teaspoon cumin
- ¼ teaspoon paprika
- Salt and pepper to taste
Mix the tuna with the mayonnaise, chili powder, cumin, paprika, salt, and pepper. Blanch the cabbage leaves in boiling water for about 1 minute. Drain and set aside. Place a spoonful of the tuna mixture into each cabbage leaf and wrap like a burrito. Serve cold.
Asian Chicken Cabbage Wraps
For this recipe, you will need:
- 8 large cabbage leaves
- 1 pound ground chicken
- 1 tablespoon sesame oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon ginger, minced
- 1 tablespoon soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon honey
- 2 green onions, chopped
- Salt and pepper to taste
Blanch the cabbage leaves in boiling water for about 1 minute. Drain and set aside. In a skillet, heat the sesame oil over medium heat. Add the onion, garlic, and ginger and sauté until soft. Add the ground chicken and cook until browned. Add the soy sauce, rice vinegar, honey, salt, and pepper and mix well. Place a spoonful of the chicken mixture into each cabbage leaf and sprinkle with green onions. Wrap like a burrito and serve warm.
Shrimp and Avocado Cabbage Wraps
For this recipe, you will need:
- 8 large cabbage leaves
- 1 pound shrimp, peeled and deveined
- 1 avocado, diced
- ½ red onion, chopped
- 2 tablespoons lime juice
- 1 tablespoon olive oil
- Salt and pepper to taste
Blanch the cabbage leaves in boiling water for about 1 minute. Drain and set aside. In a skillet, heat the olive oil over medium heat. Add the shrimp and sauté until cooked. In a bowl, mix the cooked shrimp, diced avocado, chopped red onion, lime juice, salt, and pepper. Place a spoonful of the shrimp mixture into each cabbage leaf and wrap like a burrito. Serve cold.
FAQs About Cabbage Recipes
Cabbage is a versatile and healthy vegetable that can be used in a variety of recipes. If you are new to cooking with cabbage, you may have some questions about how to store it, which type of cabbage to use for different recipes, and how to prevent your dishes from becoming too bitter. Below are answers to some common questions about cooking with cabbage:
How should I store cabbage?
The best way to store cabbage is to keep it in the crisper drawer of your refrigerator. Make sure to remove any damaged or wilted leaves before storing. Whole heads of cabbage can last up to two weeks in the fridge, while cut or shredded cabbage should be used within a few days. To keep your cabbage fresh longer, you can wrap it in plastic wrap or put it in a sealed plastic bag.
Which type of cabbage should I use for different recipes?
There are several different types of cabbage, each with its own unique flavor and texture. Here are some guidelines for which type of cabbage to use in different recipes:
- Green cabbage: This is the most common type of cabbage and is the best choice for recipes that call for shredded or chopped cabbage, such as coleslaw.
- Savoy cabbage: This type of cabbage has crinkly leaves and a milder flavor than green cabbage. It is great for using in soups or stews.
- Napa cabbage: Also known as Chinese cabbage, napa cabbage has a sweet and delicate flavor. It is often used in Asian recipes, such as stir-fries or spring rolls.
- Red cabbage: This type of cabbage has a slightly peppery flavor and a vibrant purple color. It is perfect for adding color and crunch to salads or sandwiches.
How can I prevent my cabbage dishes from becoming too bitter?
Cabbage can become bitter if it is overcooked or if the leaves are damaged. To prevent this, make sure to cook your cabbage just until it is tender. If you are boiling or steaming cabbage, add a pinch of sugar to the water to help balance out the bitterness. It is also important to use fresh, undamaged cabbage for the best flavor.
Can I eat raw cabbage?
Yes, raw cabbage is a popular ingredient in salads and sandwiches. To prepare raw cabbage, simply wash it and chop or shred it as desired. You can also pickle raw cabbage to use in a variety of recipes.
How can I incorporate cabbage into my diet?
Cabbage is a nutritious and versatile vegetable that can be used in a variety of recipes. Here are some ideas for incorporating cabbage into your diet:
- Add shredded cabbage to sandwiches or wraps for extra crunch.
- Make homemade coleslaw with shredded cabbage, carrots, and a homemade dressing.
- Use cabbage leaves as a low-carb alternative to tortillas or wraps.
- Add sliced cabbage to stir-fries or soups for added flavor and nutrition.
With these tips, you can confidently cook with cabbage and enjoy its many health benefits.
Healthy and Delicious Cabbage Recipes
Thank you for spending your time reading about healthy cabbage recipes. Eating healthy doesn’t have to be boring, especially when you have a versatile vegetable like cabbage. There are so many recipes that you can make with cabbage that will not only appeal to your taste buds but also provide you with essential nutrients that your body needs. We hope you enjoyed reading this article as much as we enjoyed writing it. Please come back again, as we will be providing more nutritious and exciting food ideas in the future.
Until next time!