I’ve been on a cabbage kick lately, partly because it’s winter and cabbages still abound, fresh and tasty, but also because of this inspirational quote from Johnny Bowden, a nutritionist, who claims that cabbage is “the most important [vegetable] in the world from the point of view of nutritional benefits and cancer-fighting ability.” For more healthy benefits of cabbage see below and explore here. This recipe comes from Martha Rose Shulman’s Eating for Health column for The New York Times.
- 2 Tbsp olive oil
- 1 medium onion, half of it chopped, half sliced
- 3 garlic cloves, minced
- 1/2 lb lentils
- 3 1/2 cups water
- 1 dried red chile
- 1 bay leaf
- Salt and pepper to taste
- 6 oz waxy potatoes, sliced about 1/2 inch thick
- 1 1/2 lbs green cabbage (1 medium head), cut into 3/4 inch wide ribbons
- 1 Tbsp flat-leaf parsley, chopped
- Freshly grated Parmesan (optional)
- Heat 1 Tbsp olive oil in a 3-quart saucepan over medium heat.
- Add the chopped half of the onion and cook, stirring frequently, until tender (about 5 minutes).
- Add 2 of the garlic cloves and cook, stirring, for about 30 seconds to a minute.
- Add the lentils, water, chile, and bay leaf, and bring to a simmer.
- Reduce heat, cover, and simmer for 15 minutes.
- Add 1 tsp salt and the potatoes. Continue to simmer for 30 minutes or until the lentils and potatoes are tender. Add salt and pepper to taste.
- While the lentils are simmering…
- In a wide skillet heat the remaining olive oil over medium and add the sliced onion. Cook, stirring, about 5 minutes.
- Add 1/2 tsp salt and the remaining garlic. Stir and cook about 1 minute.
- Add the cabbage and turn the heat to medium-high. Cook, stirring, until the cabbage begins to wilt.
- Add 1/4 cup water, lower the heat to medium, cover, and simmer for 10 minutes or until the cabbage is tender and sweet, stirring occasionally. Add salt and pepper to taste.
- To serve: spread the cabbage over the bottom of the pan, top with lentils and potatoes, sprinkle with parsley (Parmesan optional), and serve in soup bowls.
- Cabbage protects the body from cancer-causing free radicals and helps metabolize estrogens.
- Cabbage is also an excellent source of vitamins K and C and a good source of dietary fiber, vitamin B6, folate, manganese, and Omega 3 fatty acids.
- Lentils are high in fiber and protein-rich.
- Lentils are an excllent source of manganese, iron, phosphorous, copper, vitamin B1, potassium, and molybdenum (a mineral important in the metabolism of fats, carbohydrates, and iron.