This is an Istrian stew that will warm you up on those cold winter nights.
Nutrition
Cabbage is an ideal winter vegetable that can be included in soups and baked foods, and it perfectly pairs with potatoes. It belongs to the brassica group along with brussels sprouts, broccoli, and kale. It is rich in antioxidants and vitamin C and is low in calories. Half cup of cabbage contains 45% of the daily recommended intake of vitamin C and just 14 calories. Cabbage also contains sulphur compounds which have anti-cancer properties. Scientists have proven that cabbage reduces the risk of bowel cancer. They investigated a chemical called indole-3 carbinol, which is produced by chewing the vegetable and found that the chemical is modified by stomach acid and that in the lower bowel protects from cancer. Even when a person starts developing a tumour, this chemical compound can alter tumour progression, protecting the individual. Moreover, the presence of bioactive compounds called anthocyanins has a positive impact on cardiovascular health. A study conducted in 2019 has shown an association between anthocyanin intake and a low risk of myocardial infarction and cardiovascular disease. Cabbage can also be fermented to produce natural probiotics that nourish the bacteria in the gut. Therefore, including cabbage in your diet supports gut wellness. Overall, cabbage is a high-fibre vegetable rich in anthocyanins, antioxidants, and vitamin C. It protects your heart, your gut and reduces the risk of developing bowel cancer. We recommend you 80g of cabbage to achieve your 5-a-day and live a healthier and better life!
What You Need:
125g of raw firm tofu
136g of potatoes
30g of cabbage
15g of onions
120g of butter beans
0.5g seaweed
80g vinegar
3g of a veggie stock cube
Allergens: soya, sulphites, celery
Method
1. Chop you cabbage into small, thin slices
2. Place your cabbage in a pot with olive oil and fry for three minutes
3. Pour water into your pot until cabbage is completely covered
4. Add your vinegar, stir and lower the heat with the lid on for 40 minutes
5. Skin and peel your potatoes
6. Chop them into small pieces and boil until soft
7. Chop your onions and fry
8. Add your beans to your onions
9. Chop your tofu add it to your beans and onions
10. Season with spices of your choice
11. Mash your potatoes and them to your cabbage mix
12. Add your onions, tofu, and beans to the cabbage mix
13. Chop your seaweed and place in the pot
14. Serve
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