Cabbage is a member of the Brassica family. It originates from England and Mediterranean areas where it grew in the wild. It is one of the oldest cultivated crops in Europe, having been a part of the human diet for more than 1000 years. Today, cabbage can be seen in many different cultures from Europe to Asia to the Americas. Many people associate cabbage with eastern European countries, such as Germany and Poland, due to the major part it plays in a number of classic cultural dishes of that area.
Fun fact: One cup of raw cabbage contains 190% of your daily value of vitamin C. Citrus isn’t the only place to get this immune supporting vitamin!
As with a number of other cruciferous (meaning of or relating to the cabbage family) veggies, humans can access the nutrients in cabbage more readily if it has been steamed or cooked in some way. Cabbage is a wonderful source of vitamins K, C, and B6, as well as a good source of manganese and fiber.
Fun fact: China is the world’s largest producer of cabbage, while Russia consumes the world’s largest amount of cabbage at forty-four pounds per person per year!
Cabbages are a great crop to grow in Vermont. They can be made into so many great foods that can be stored for the winter, like kimchi and sauerkraut. It is available in Vermont from June to December (with the use of glasshouses or greenhouses).
Fun fact: Cabbage is one of the most popular vegetables in the world, second only to potatoes.
This braised cabbage with black beans recipe works well within Sterling’s Kitchen vision and guidelines, and here’s why: cabbage is easily found locally, and with the addition of beans as the protein source instead of meat, it is a low-impact food on the environment.
Braised Cabbage with Black Beans
Serves 4 as a first course
1 medium onion, thin sliced
2 large cloves garlic, minced
1 lb green cabbage, halved, cored and sliced thin
½ lb purple cabbage halved, cored and sliced thin
2 ½ c. vegetable stock
2 c. black beans, cooked
Olive oil, to taste
Salt, to taste
Lemon juice, to taste
- Heat oil in a wide, straight sided skillet
- Add onion and caramelize at medium heat
- Add garlic. Cook for 30 seconds
- Add cabbage and mix with ½ Tbsp of salt. Cook for 3 minutes
- Add stock (preferably boiling)
- Bring everything to a boil. Cover and turn down to low. Cook for 25 minutes
- Add beans to the mix and cook, covered, for another 5 minutes
- Add oil, lemon juice, salt and pepper to taste.
How to: Vegetable Stock
To make vegetable stock, you just need vegetables and water. You can make vegetable stock with scraps saved from becoming compost. Some fantastic flavors for veggie stock are onion peels (not the skins – too many skins will make the stock bitter), the tops of leeks, carrot peels, and the bits and ends of things like squash. Stock is also an excellent way to use leftover vegetables from a previous meal. The classic flavors for stock are celery, onion, and carrot. When making your stock, keep in mind that you want a balanced stock. Find a good balance between sweet and earthy flavors.
|Nutrient||Amount||% of Daily Target or Limit|
|Total Calories||305||15% limit|
|Protein||11 g||24% target|
|Carbohydrate||46 g||35% target|
|Dietary Fiber||11 g||46% target|
|Total Sugars||15 g||No daily target or limit|
|Added Sugars||0 g||No daily target or limit|
|Total Fat||11 g||No daily target or limit|
|Saturated Fat||2 g||7% limit|
|Monounsaturated Fat||6 g||No daily target or limit|
|Polyunsaturated Fat||0 g||No daily target or limit|
|Linoleic Acid||0 g||0% target|
|α-Linolenic Acid||-0.9 g||-82% target|
|Omega 3 – EPA||-1200 mg||No daily target or limit|
|Omega 3 – DHA||-1200 mg||No daily target or limit|
|Cholesterol||0 mg||0% limit|
|Calcium||184 mg||18% target|
|Potassium||1131 mg||24% target|
|Sodium‡||307 mg||13% limit|
|Copper||-955 µg||-106% target|
|Iron||4 mg||22% target|
|Magnesium||93 mg||30% target|
|Phosphorus||195 mg||28% target|
|Selenium||2 µg||4% target|
|Zinc||1 mg||6% target|
|Vitamin A||175 µg RAE||25% target|
|Vitamin B6||-0.4 mg||-33% target|
|Vitamin B12||-1.2 µg||-50% target|
|Vitamin C||182 mg||242% target|
|Vitamin D||-1 µg||-8% target|
|Vitamin E||1 mg AT||4% target|
|Vitamin K||127 µg||141% target|
|Folate||125 µg DFE||31% target|
|Thiamin||-0.8 mg||-74% target|
|Riboflavin||-0.9 mg||-85% target|
|Niacin||1 mg||4% target|
|Choline||74 mg||17% target|
Written by Alice Haskins & Lydia Jones.