Cabbage
Description
Cabbage is a leafy green, red, or white biennial plant grown as an annual vegetable crop for its dense-leaved heads. It is a member of the Brassica family, which also includes broccoli, cauliflower, and kale. Cabbage can range in color from green to red and purple, and in flavor from savory and slightly peppery to mild and sweet, depending on the variety.
Common uses
Cabbage is commonly used in salads, such as coleslaw, and as a cooked vegetable in soups, stews, and stir-fries. It is also a key ingredient in fermented foods like sauerkraut and kimchi, which are popular for their distinctive flavors and health benefits.
Nutritional value
Calories
One cup of chopped raw cabbage (approximately 89 grams) contains roughly 22 calories (92 kilojoules).
Protein
Cabbage provides about 1 gram of protein per cup.
Fat
Cabbage is very low in fat, with less than 0.1 grams per cup.
Carbohydrates
There are about 5 grams of carbohydrates in a cup of chopped cabbage, including 2.2 grams of dietary fiber and 2.8 grams of sugars.
Vitamins
Cabbage is a good source of vitamin C and vitamin K, with a cup providing more than 50% of the Daily Value (DV) for vitamin C and almost 100% of the DV for vitamin K.
Minerals
Cabbage contains small amounts of minerals, including calcium, potassium, and magnesium.
Health benefits
Cabbage is lauded for its potential health benefits, which include aiding digestion, supporting a healthy immune system, and reducing the risk of chronic diseases due to its high antioxidant content.
Potential risks
While cabbage is generally safe for most people, it can cause digestive discomfort in some, particularly for those with irritable bowel syndrome (IBS). Additionally, those on blood-thinning medications should monitor their vitamin K intake, as cabbage is high in this vitamin.
Common recipes
Cabbage is featured in recipes such as stuffed cabbage rolls, coleslaw, sauerkraut, and kimchi, as well as in traditional soups and stews.
Cooking methods
Cabbage can be eaten raw, steamed, boiled, roasted, sautéed, or fermented. Each method of preparation can yield different textures and flavors, making cabbage a highly versatile ingredient.
Pairing with other ingredients
Cabbage pairs well with savory meats, tangy dressings, hearty grains, and robust spices such as caraway, cumin, and coriander.
Summary
Cabbage is a nutritious and versatile vegetable that has been an integral part of global cuisines for centuries. With its low calorie content and high nutrient density, it is a healthy addition to any diet. The vegetable's ability to be prepared in a multitude of ways allows it to adapt to various culinary traditions, making it a cherished ingredient in kitchens around the world.