Cabbage tends to have a harsh rep, and in a way, it’s justified: when overcooked, it can turn soggy and smell totally rank. But don’t turn up your nose just yet. Brussels sprouts’ equally unpopular cousin should definitely make its way onto your plate, and here’s why:
- Cabbage is incredibly low in calories and virtually fat- and cholesterol-free—a ½-cup only contains a measely 20 calories, according to the USDA.
- One serving has almost half of your daily recommended intake of vitamin C.
- Cabbage is also jam-packed with dietary fiber, and some varieties—especially savoy and bok choy—contain beta-carotene, an antioxidant that fights cancers and heart disease.
Still skeptical? We suggest you read on—and give these easy cabbage recipes a try. How much you like them just might surprise you.
Carb-concious guys, take note: ditch your burger-and-bun combo for a stuffed cabbage leaf. Assemble a filling made from 1 lb. lean ground beef, 1 egg, 1 cup breadcrumbs, and spices like thyme, then wrap a handful-sized serving in each cabbage leaf. Place in a baking dish, cover with crushed tomatoes or tomato sauce, and bake at 375 degrees for 1 hour. The result? An iron-rich, protein-packed meal, with lots of leftovers.
Fermented cabbage has a stinky reputation, but the shredded and seasoned side (made by adding lactic acid bacteria) makes a great addition to lots of meals. You can smother ‘kraut on top of a chicken sausage and diced apples—a healthier take on the classic bratwurst—or add it to a lean turkey burger topped with grilled onions and low-fat Swiss cheese. Also try it alongside pork loin, a super-lean cut that pairs perfectly.
Raw shredded cabbage makes a great base for a light ‘slaw—just mix it with carrots, onion, light mayo, vinegar, mustard, celery seed, salt, and black pepper. Pair this dish with any kind of sandwich, or dress it up with Asian-inspired additions. You can mix in uncooked ramen noodles, slivered almonds—a good source of heart-healthy LDL cholesterol—and sliced Mandarin oranges, which are rich in vitamin-C, then toss with a dressing of your choice.
Yes, this Korean dish is even more pungent than sauerkraut—but it’s totally worth it. Made with a mix of cabbage, garlic, salt, vinegar, chili peppers, and vinegar, it packs a ton of dietary fiber, vitamin C, and beta carotene. And since it’s swarming with good-for-you bacteria like lactobacilli, it can also aid digestion. Hip food trucks have started shelling kimchi-topped hotdogs, but for a lower-sodium option, try kimchi as part of a protein-filled breakfast. Serve it as a garnish to a vegetable omelet, like you’d add a dollop of hot sauce or salsa. (Memo to dudes with sensitive taste buds: this dish packs heat!)
This rustic dish makes for a perfect hearty winter dinner. Simply simmer coarsely-chopped cabbage in low-sodium broth, then add garlic, salt, lycopene-rich stewed tomatoes, and salt and pepper to taste. Throw in whatever other veggies you like, from celery to carrots or potatoes. Kidney or cannellini beans would also pack in extra protein and dietary fiber, which stabilizes blood glucose levels.