White wine cabbage stew
This nutrient-rich stew in filled vitamins, minerals, antioxidants, protein, and healthy fat, and is super easy to make. Cabbage is also a cruciferous vegetable, which is part of the cabbage family, shown to help lower the risk of cancer.
Skill Level: Beginner
Start to Finish: 55 minutes
Prep: 5 minutes
Cook: 50 minutes
2 tablespoons extra virgin olive oil
½ medium-sized brown onion, minced
2 cloves garlic, minced
½ medium-sized white cabbage, sliced into 1/4-inch thick slices
1 large carrot or 2 small carrots
1 ½ cups (375ml) white wine
4 cups vegetable stock
1 cup canned red beans, washed and drained
3 dry bay leaves
1 tablespoon whole-wheat flour
Freshly grated Parmesan cheese – Parmigiano-Reggiano or Grana Padano
1. Heat the olive oil over medium-high heat in a large cooking pot. Add the minced onion and garlic. Sauté for 3-4 minutes, stirring often until slightly browned.
2. Add the white wine and bring to a boil. Reduce to a simmer. Cover and cook for 10 minutes.
3. Add the vegetable stock, sliced cabbage, bay leaves, and red beans. Bring to a boil. Reduce heat to a simmer. Cover and simmer for 25-30 minutes, until the cabbage is tender.
4. In a separate small bowl, mix the whole-wheat flour with a 2-3 tablespoon of warm water. Stir until you get smooth, thick paste without lumps. Pour the mixture into cooking stew. Mix well and cook for another 5 minutes until the stew thickens.
5. Serve warm with freshly grated Parmesan cheese.
Nutrition Information (per serving, without Parmesan cheese)
Calories: 456; Protein: 13 grams; Total Fat: 15 grams; Carbohydrates: 56 grams; Sugar: 13 grams
Recipe and photo by Natalie Knezic of Natalie’s Food & Health
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