Cabbage gets a bad rap for being tough and bland, but slow braising changes everything, turning it silky and deeply savory. Its glucosinolates become anti-inflammatory compounds once your gut bacteria get to work on them, apple pectin is one of the most studied prebiotic fibers around, and caraway seeds help settle any gas or bloating. This is comfort food doing quiet gut-health work in the background.
Ingredients
- 1/2 head red or green cabbage, thinly sliced
- 2 medium apples, peeled, cored, and thinly sliced
- 1 medium onion, thinly sliced
- 3 garlic cloves, minced
- 2 tbsp olive oil or butter
- 1 tsp caraway seeds
- 2 tbsp apple cider vinegar
- 1 tbsp honey or maple syrup
- 1/2 cup water or vegetable broth
- Salt and black pepper
- Fresh parsley or dill to serve
Instructions
- Heat oil in a large heavy pot over medium heat. Add caraway seeds and toast 30-60 seconds until fragrant.
- Add onion and cook, stirring, for 5 minutes until softened. Add garlic and cook 1 minute.
- Add cabbage and apple. Stir to combine. Add apple cider vinegar, honey, and water. Season with salt and pepper.
- Reduce heat to low. Cover and braise for 30-35 minutes, stirring occasionally, until cabbage is very tender and silky. Serve topped with fresh herbs.
Nutrition Facts (per serving)
| Calories | 140 |
| Total fat | 7g |
| Total carbohydrates | 20g |
| Dietary fiber | 5g |
| Protein | 2g |
| Sodium | 180mg |
Why This Is Good for Your Gut
Cabbage's glucosinolates are converted by gut bacteria into anti-inflammatory isothiocyanates. Apple pectin is one of the most studied prebiotic fibers, shown to increase Bifidobacterium populations. Caraway seeds have carminative properties that reduce gas and bloating. Apple cider vinegar provides mild prebiotic acetic acid effects.
This is the kind of side dish that turns skeptics into cabbage believers, give it a try before you write it off.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.