Cabbage-it’s rich in tradition. Eastern European and Irish traditions alike use cabbage in a number of dishes. Why? Cabbage is easy to grow and to store. It lasts a while when wrapped up properly, is inexpensive, and can feed a crowd. In addition. the health benefits of cabbage are great. Including any member of the cruciferous family 4-5 times per week in you diet will help to reduce inflammation in the body and boost immunity. Cabbage is high in polyphenols, a chemical that helps to reduce inflammation and fight cancer. Cabbage is also high in glucosinolates, a compound when converted is important in cancer prevention. These chemical compounds also help with intestinal health, with the regulation of H. pylori, a bacteria found in the gut. Cabbage also helps to lower cholesterol, like all high fiber foods, helping to bind with bile in the digestive process. In so doing, cabbage is great for improving cardiovascular health. It has been found that the nutrients work best when steamed, as is the case for this soup.
This soup recipe is from my cooking program www.rouxbe.com, with some slight modifications, a reduction in salt, the omission of oil, and adding in parsnips. It’s a wonderful broth soup, that goes well with many dishes. I love it paired with veggie burgers, or a nice lentil loaf (go ahead, non-veggie peeps, you can laugh at the loaf-but it’s good!). It’s light and easy to make. Perfect for a St. Patty’s Day feast.
For more info on cabbage: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19
Other cruciferous veggies:
- Arugula
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Chinese cabbage
- Collard greens
- Daikon radish, radish
- Horseradish
- Kale
- Kohlrabi
- Land cress
- Mustard greens
- Rutabaga, turnip
- Shepherd’s purse
- Watercress
Ingredients:
- 1 cup of chopped onion
- 1 tbsp minced garlic
- 1 cup sliced carrot
- 1/2 cup peeled parsnip, 1 parsnip
- 1 1/2-2 tsp salt
- 1/4 tsp pepper
- 6 cups fresh chopped cabbage (save remaining for a nice slaw)
- 2 cups fresh tomatoes, or 1 quart canned tomatoes (if using canned, reserve juice and add to total liquid amount)
- 1/4 tsp chili flakes
- 7 cups vegetable stock
- 2 tsp dried thyme, or 1 1/2 tbsp fresh
- 1 bay leaf
- 1 tbsp apple cider vinegar
- 1 tbsp dijon mustard
- fresh parsley for garnish
- salt/pepper to taste
Instructions:
- Heat soup pot. Place onions, carrots, and parsnips into pot, and sauté with a little bit of the broth or water to prevent sticking, about 5 minutes.
- Add in chili flakes, thyme, and garlic, and sauté until onions have softened, about another minute.
- Add cabbage, and a pinch of salt and let soften, about 5-10 minutes. Add stock, tomatoes, remaining salt, pepper, bay leaf, and mustard. Simmer for about 15 minutes
- Add apple cider and season with additional salt, pepper, and vinegar as desired. Top with parsley and serve.
- This soup is great alongside many dishes including these Sweet Potato Burgers.
Nutritional Benefits:
- No fat, oil free, cholesterol free: Outstanding for heart health and diabetes
- High in Fiber; helps with digestive health, reduces cholesterol, and increases satiety
- Very low in calories (the whole pot is only 412 calories!)
- High in antioxidants and anti-inflammatory
- Gluten free and plant-based-reduces inflammation
- Cabbage-great for reducing risk of cancer, boosting heart health, lowering cholesterol, and reducing inflammation.
- High in potassium; 454 mg,important for nervous and kidney system regulation, lowers blood pressure
- Great source of Vitamin C, 64%, important for boosting immunity and good for reducing inflammation in the body
- Great source of Vitamin A, 60%, important for skin, eye, hair, and dental health, as well as a powerful antioxidant
- Calcium; 7% daily needs, plant-based sources are better absorbed by the body, good for bone and teeth strength
- 1 cup of chopped onion
- 1 tbsp minced garlic
- 1 cup sliced carrot
- ½ cup peeled parsnip, 1 parsnip
- 1½-2 tsp salt
- ¼ tsp pepper
- 6 cups fresh chopped cabbage (save remaining for a nice slaw)
- 2 cups fresh tomatoes, or 1 quart canned tomatoes (if using canned, reserve juice and add to total liquid amount)
- ¼ tsp chili flakes
- 7 cups vegetable stock
- 2 tsp dried thyme, or 1½ tbsp fresh
- 1 bay leaf
- 1 tbsp apple cider vinegar
- 1 tbsp dijon mustard
- fresh parsley for garnish
- salt/pepper to taste
- Heat soup pot. Place onions, carrots, and parsnips into pot, and sauté with a little bit of the broth or water to prevent sticking, about 5 minutes.
- Add in chili flakes, thyme, and garlic, and sauté until onions have softened, about another minute.
- Add cabbage, and a pinch of salt and let soften, about 5-10 minutes. Add stock, tomatoes, remaining salt, pepper, bay leaf, and mustard. Simmer for about 15 minutes
- Add apple cider and season with additional salt, pepper, and vinegar as desired. Top with parsley and serve.
- This soup is great alongside many dishes including these
- Sweet Potato Burgers.
