Cabbage is a leafy green vegetable that belongs to the Brassicaceae family, which also includes broccoli, cauliflower, and kale. It is known for its dense, round head of layered leaves, which can be green, red, or purple. Cabbage is highly versatile and can be eaten raw in salads, cooked in dishes, or fermented to make sauerkraut. Rich in vitamins C and K, dietary fiber, and antioxidants, cabbage is valued for its nutritional benefits and low calorie content. Its cultivation dates back thousands of years and it remains a staple in many cuisines around the world.
Cabbage
Ingredients:
Cabbage (500 g), shredded
2 onions, finely chopped
3 cloves of garlic, minced
3 eggs
4 tablespoons of flour (60 g)
1 teaspoon of salt (8 g)
1 teaspoon of ground red pepper (4 g)
1 teaspoon of black pepper (4 g)
Vegetable oil for frying
For the sauce:
3 tablespoons of yogurt (75 g)
2 sprigs of dill, chopped
1 cucumber, grated
Red powdered pepper, to taste
Directions:
In a large mixing bowl, combine the shredded cabbage, chopped onions, minced garlic, eggs, flour, salt, ground red pepper, and black pepper. Mix well until all ingredients are evenly distributed.
Heat vegetable oil in a frying pan over medium heat. Once hot, take a spoonful of the cabbage mixture and form it into a small pancake. Gently place it in the hot oil and flatten it slightly with the back of the spoon.
Fry the cabbage fritters for about 2-3 minutes on each side, or until they are golden brown and crispy. Repeat with the remaining mixture, adding more oil to the pan as needed.
For the sauce, mix the yogurt, chopped dill, grated cucumber, and red powdered pepper in a small bowl. Stir until well combined.
Serve the hot cabbage fritters with a dollop of the yogurt-dill sauce on top.
Variations of Cabbage:
- Green Cabbage: The most common variety, with a smooth, green outer leaf. It has a mild flavor and is used in dishes like coleslaw and cabbage rolls.
- Red Cabbage: This variety has a deep purple-red color and a slightly peppery taste. It’s often used in salads for its vibrant color and crunch.
- Savoy Cabbage: Recognizable by its crinkled, dark green leaves, Savoy cabbage has a milder, sweeter flavor and tender texture, making it ideal for sautéing or stuffing.
- Napa Cabbage: Also known as Chinese cabbage, it has a light green, elongated head with tender, mild-flavored leaves. It’s commonly used in Asian cuisine, including stir-fries and kimchi.
- Bok Choy: This variety features white stalks and dark green leaves with a mild, slightly sweet flavor. It’s often used in soups, stir-fries, and salads.
Tips for Using and Cooking Cabbage:
- Storage: Store cabbage in the refrigerator, ideally in a plastic bag to retain moisture. It can last for up to two weeks if kept whole. Once cut, it should be used within a few days.
- Preparation: To reduce the strong flavor, soak shredded cabbage in cold water for 30 minutes before cooking or adding it to salads.
- Cooking: Cabbage can be sautéed, boiled, steamed, or roasted. To preserve its crunch and nutrients, avoid overcooking it.
- Flavor Pairings: Cabbage pairs well with flavors like garlic, ginger, vinegar, and spices. For added depth, try incorporating bacon, apples, or nuts.
- Crisping: If you want to crisp up cabbage, try roasting it at a high temperature or grilling it for a caramelized effect.
- Fermentation: For a probiotic boost, consider fermenting cabbage to make sauerkraut or kimchi. Both methods enhance the cabbage’s flavor and nutritional value.
To store cabbage properly and extend its freshness:
- Whole Cabbage: Keep it in the refrigerator’s crisper drawer. Store it in a plastic bag or wrap it in plastic wrap to retain moisture and prevent it from drying out. Whole cabbage can last up to two weeks.
- Cut or Shredded Cabbage: Place it in an airtight container or resealable plastic bag to prevent it from wilting. Use within 3-5 days for the best quality.
- Cooked Cabbage: Store it in an airtight container in the refrigerator. It should be used within 3-4 days.
- Freezing: If you need to store cabbage for a longer period, blanch it first. Cut it into desired pieces, blanch in boiling water for 1-2 minutes, then cool quickly in ice water. Drain and pack in airtight freezer bags. Frozen cabbage is best used within 10-12 months.
Cabbage is a nutritious vegetable with a range of health benefits. Here’s a general overview of its nutritional content per 1-cup serving (about 89 grams) of raw green cabbage:
- Calories: 22
- Protein: 1 gram
- Carbohydrates: 5 grams
- Fiber: 2 grams
- Sugars: 3 grams
- Fat: 0 grams
Vitamins and Minerals:
- Vitamin C: 32 mg (about 36% of the Daily Value)
- Vitamin K: 67 mcg (about 56% of the Daily Value)
- Folate: 53 mcg (about 13% of the Daily Value)
- Calcium: 36 mg
- Iron: 0.7 mg
- Potassium: 151 mg
Cabbage is also rich in antioxidants and phytochemicals, which can help reduce inflammation and support overall health.