Red cabbage, also known as purple cabbage, is a cruciferous vegetable that belongs to the Brassica family. It is a colourful and nutritious addition to any meal, and it is often used in salads, slaws, and stir-fries. In this blog post, we will discuss  Red cabbage- health benefits, recipes and fun-facts.

Nutritional Facts of Red Cabbage

Red cabbage is a nutrient-dense vegetable that is low in calories and high in fibre. It is also an excellent source of vitamins C and K, as well as antioxidants and minerals. One cup of chopped red cabbage contains:

• Calories: 28
• Fibre: 2 grams
• Vitamin C: 56% of the Daily Value (DV)
• Vitamin K: 85% of the DV
• Vitamin A: 6% of the DV
• Iron: 4% of the DV
• Calcium: 4% of the DV
• Potassium: 4% of the DV

Red cabbage is particularly high in antioxidants, which are compounds that help protect the body against damage from free radicals. The anthocyanins in red cabbage give it its vibrant colour and are responsible for many of its health benefits. Studies have shown that these antioxidants can help reduce inflammation, improve heart health, and protect against certain types of cancer.

Health Benefits of Red Cabbage

Red cabbage is a nutritious vegetable that offers several health benefits. Here are some of them:

1. Rich in antioxidants: Red cabbage contains antioxidants, such as vitamin C and anthocyanins, that help protect the body from oxidative stress caused by harmful free radicals.
2. Supports immune system: The vitamin C found in red cabbage can boost the immune system and help the body fight infections and illnesses.
3. Promotes heart health: Red cabbage is low in calories and high in fibre, which can help regulate blood cholesterol levels and reduce the risk of heart disease.
4. Anti-inflammatory: Red cabbage contains anti-inflammatory compounds that can help reduce inflammation in the body, which is associated with several chronic diseases.
5. Good for digestion: Red cabbage is a good source of fibre, which promotes healthy digestion and can help prevent constipation.
6. May help prevent cancer: Some studies suggest that red cabbage may have cancer-fighting properties, possibly due to the presence of antioxidants and other beneficial compounds.

How to Add Red Cabbage to Your Diet

Red cabbage is a versatile vegetable that can be eaten raw or cooked. Here are some ideas for incorporating it into your meals:

• Raw: Add chopped red cabbage to salads or slaws for a crunchy, colourful addition. It pairs well with other vegetables like carrots, bell peppers, and cucumbers.
• Stir-fry: Sauté sliced red cabbage with other vegetables and a protein source like tofu or shrimp for a quick and easy stir-fry. Add garlic, ginger, and soy sauce for extra flavour.
• Roasted: Toss chopped red cabbage with olive oil, salt, and pepper, and roast it in the oven until tender and slightly caramelized. This makes a great side dish for roasted chicken or pork.
• Fermented: Red cabbage can be used to make sauerkraut, a tangy and probiotic-rich condiment. Simply shred the cabbage, add salt and any other seasonings you like, and let it ferment in a jar for a few days.

Red Cabbage Recipes

1. Red Cabbage Slaw:

Ingredients:

• 1 small head of red cabbage, thinly sliced
• 2 carrots, grated
• 1/4 cup apple cider vinegar
• 2 tablespoons honey
• 2 tablespoons olive oil
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

• In a large bowl, combine the sliced cabbage and grated carrots.
• In a separate bowl, whisk together the apple cider vinegar, honey, olive oil, salt, and black pepper.
• Pour the dressing over the cabbage mixture and toss to coat.
• Cover and refrigerate for at least 1 hour before serving.

2. Braised Red Cabbage:

Ingredients:

• 1 small head of red cabbage, thinly sliced
• 1 large onion, thinly sliced
• 2 apples, peeled and chopped
• 1/4 cup apple cider vinegar
• 2 tablespoons brown sugar
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons butter

Instructions:

• In a large pot or Dutch oven, melt the butter over medium heat.
• Add the onion and cook for 5-7 minutes, until softened.
• Add the sliced cabbage, chopped apples, apple cider vinegar, brown sugar, salt, and black pepper to the pot.
• Cover and cook over low heat for 30-40 minutes, stirring occasionally, until the cabbage is tender.

3. Red Cabbage and Carrot Stir-Fry:

Ingredients:

• 1 small head of red cabbage, thinly sliced
• 2 carrots, sliced into thin matchsticks
• 1 red bell pepper, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons soy sauce
• 1 tablespoon honey
• 1 tablespoon rice vinegar
• 1 tablespoon sesame oil
• 1/4 teaspoon red pepper flakes

Instructions:

• In a large skillet or wok, heat the sesame oil over high heat.
• Add the garlic and cook for 30 seconds, stirring constantly.
• Add the sliced cabbage, sliced carrots, and sliced bell pepper to the skillet and cook for 5-7 minutes, stirring frequently, until the vegetables are tender-crisp.
• In a small bowl, whisk together the soy sauce, honey, rice vinegar, and red pepper flakes.
• Pour the sauce over the vegetables in the skillet and toss to coat.

4. Red Cabbage and Apple Salad:

Ingredients:

• 1 small head of red cabbage, thinly sliced
• 2 apples, sliced
• 1/4 cup chopped walnuts
• 1/4 cup crumbled blue cheese
• 2 tablespoons apple cider vinegar
• 2 tablespoons olive oil
• 1 tablespoon honey
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

• In a large bowl, combine the sliced cabbage, sliced apples, chopped walnuts, and crumbled blue cheese.
• In a separate bowl, whisk together the apple cider vinegar, olive oil, honey, salt, and black pepper.
• Pour the dressing over the salad and toss to coat.

5. Red Cabbage and Lentil Soup:

Ingredients:

• 1 small head of red cabbage, thinly sliced
• 1 cup brown lentils, rinsed and drained
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika

• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

• In a large pot, heat the olive oil over medium heat.
• Add the chopped onion and minced garlic and cook for 5-7 minutes, until softened.
• Add the sliced cabbage, rinsed lentils, vegetable broth, cumin, smoked paprika, salt, and black pepper to the pot.
• Bring the soup to a boil, then reduce the heat and simmer for 30-40 minutes, until the lentils are tender, and the cabbage is cooked.
• Serve the soup hot, garnished with chopped fresh parsley, if desired.

Enjoy these delicious and healthy red cabbage recipes!

Fun Facts about Red Cabbage

• Red cabbage is a winter crop that grows best in cool temperatures. It is often harvested in the fall and can last for several weeks in cold storage.
• Red cabbage was first cultivated in the Mediterranean region over 2,000 years ago. It was later brought to Europe by the Celts and was a staple food during the Middle Ages.
• Red cabbage is often used as a natural pH indicator in chemistry experiments. When boiled in water with a pH of 7 or higher, it turns blue green. When boiled in water with a pH of 2 or lower, it turns bright red.
• In some cultures, red cabbage is eaten as a traditional dish on New Year’s Day to bring good luck and prosperity for the coming year.

Bottomline

Overall, red cabbage is a healthy and versatile vegetable that can be incorporated into a variety of dishes to provide numerous health benefits. It is a nutritious and flavourful vegetable that can be and Its high antioxidant content and other health benefits make it a great addition to any diet. So why not try adding some red cabbage to your next meal? Your taste buds and your body will thank you.