Cabbage: Inexpensive & Most Nutritious Vegetable

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December 8, 2008

RECIPES FOR HEALTH

Cabbage, an Inexpensive Nutritional Powerhouse

By MARTHA ROSE SHULMAN

An article last month by Tara Parker-Pope about the challenges of

eating fresh food on a tight budget got me thinking about cabbage.

It is a very economical vegetable that is easy to find in any

supermarket and it gives you a huge nutritional bang for your buck.

This humble food has always been a mainstay for the poor and in cold

climates people of all classes have relied on it to feed themselves

through many a winter. (The vegetable is at its best during the fall

and winter months, when it is in season, and it stores well for

weeks).

The family of vegetables that cabbage belongs to is called the

Cruciferae family or the Brassica family and related vegetables

include kale, broccoli, collards and Brussels sprouts. Johnny

Bowden, a nutritionist, calls cabbage " the most important

[vegetable] in the world from the point of view of nutritional

benefits and cancer-fighting ability. " Cabbage possesses

phytochemicals including sulforaphane, which studies suggest

protects the body against cancer-causing free radicals, and indoles,

which help metabolize estrogens. It's also an excellent source of

vitamins K and C, and a very good source of dietary fiber, vitamin

B6, folate, manganese and Omega 3 fatty acids.

The sulfuric compounds in cruciferous vegetables are the source of

many of their nutritional attributes, but they also lead to bad

smells if the vegetables are overcooked. When it's cooked properly,

cabbage develops a sweet, fragrant flavor and aroma.

 

Stewed Lentils with Cabbage

This humble and hearty combination makes a satisfying main dish,

especially on a cold night. Lentils are an excellent source of

folate and molybdenum and a very good source of dietary fiber,

protein and manganese. Any type of lentil will work in this recipe.

2 tablespoons extra virgin olive oil

1 medium onion, half of it chopped, half sliced

3 garlic cloves, minced

1/2 pound lentils (brown, green, or beluga), rinsed and picked over

3 1/2 cups water (more as needed)

1 dried red chile

1 bay leaf

Salt to taste

6 ounces waxy potatoes, scrubbed and sliced about 1/2 inch thick

1 1/2 pounds green cabbage (1 medium head), cored and cut crosswise

in 3/4-inch wide ribbons

1 tablespoon chopped flat-leaf parsley

Freshly grated Parmesan for serving (optional)

 

1. Heat 1 tablespoon of the olive oil in a 3-quart saucepan or

casserole over medium heat. Add the chopped half of the onion and

cook, stirring often, until tender, about 5 minutes. Add 2 of the

garlic cloves and cook, stirring, until fragrant, 30 seconds to a

minute. Add the lentils, water, chile, and bay leaf, and bring to a

simmer. Reduce the heat, cover and simmer over low heat for 15

minutes. Add 1 teaspoon salt and the potatoes and continue to simmer

gently for 30 minutes, until the lentils and potatoes are tender.

Add more salt and freshly ground pepper to taste.

2. While the lentils are simmering, cook the cabbage with the

remaining onion and garlic in a wide lidded skillet. Heat the

remaining tablespoon of olive oil over medium heat and add the

sliced onion. Cook, stirring often, until tender, about 5 minutes.

Add 1/2 teaspoon salt and the garlic and stir together until the

garlic is fragrant, about 1 minute. Add the cabbage and turn the

heat to medium-high. Cook, stirring, until the cabbage begins to

wilt. Add 1/4 cup water, turn the heat down to medium, cover and

simmer 10 minutes, or until the cabbage is tender and sweet,

stirring from time to time. Add salt and freshly ground pepper to

taste.

3. Spread the cabbage over the bottom of the pan in an even layer.

Top with the lentils and potatoes. Sprinkle on the parsley, and

serve in wide soup bowls. Sprinkle with Parmesan if desired.

Yield: Serves 4 to 6

Advance preparation: You can make this dish up to a day ahead and

reheat on top of the stove.

Approximate Nutritional Information per Serving (based on 4

servings): 346 calories; total fat: 7.6g; saturated fat: 1.1g;

cholesterol: 0mg; sodium: 39mg; total carbohydrates: 54.0g; dietary

fiber: 23.1g; sugars: 8.3g; protein: 18.0g; vitamin A: 5%

Recommended Daily Allowance (RDA) based on a 2,000 calorie diet;

vitamin C 129% RDA; calcium 12% ; iron 30%

http://www.nytimes.com/2008/12/08/health/nutrition/08recipehealth.htm

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