3 min read

Braised Cabbage with Apple and Caraway

Overhead shot of Braised Cabbage with Apple and Caraway plated appetizingly in a wooden board
High FiberPrebioticVegetarianProbiotic
Prep Time10 min
Cook Time35 min
Total Time45 min
Servings4

Cabbage gets a bad rap for being tough and bland, but slow braising changes everything, turning it silky and deeply savory. Its glucosinolates convert into anti-inflammatory compounds once your gut bacteria process them. Apple pectin, meanwhile, is one of the most studied prebiotic fibers, and caraway seeds add carminative properties that help ease 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

  1. Heat oil in a large heavy pot over medium heat. Add caraway seeds and toast 30-60 seconds until fragrant.
  2. Add onion and cook, stirring, for 5 minutes until softened. Add garlic and cook 1 minute.
  3. Add cabbage and apple. Stir to combine. Add apple cider vinegar, honey, and water. Season with salt and pepper.
  4. 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

When gut bacteria process the glucosinolates in cabbage, they produce anti-inflammatory compounds called isothiocyanates. Apple pectin is one of the most researched prebiotic fibers, with studies showing it specifically increases Bifidobacterium populations. Caraway seeds bring carminative properties that reduce gas and bloating, and the apple cider vinegar rounds out the recipe with mild prebiotic acetic acid.

Make this on a weeknight and serve it alongside garlic rice or steamed fish. Leftovers keep in the fridge for up to four days, and braised cabbage only improves with time. It also makes a great side for roasted cauliflower with tahini and herbs or a bowl of carrot and ginger soup, and if bloating is more the issue, see ginger: the root that calms digestion fast.

This recipe is for informational purposes only and is not a substitute for professional dietary advice.

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