2 min read

Kombucha Braised Cabbage

Overhead shot of Kombucha Braised Cabbage plated appetizingly in a tall glass or mug
FermentedVeganGluten-FreeHigh-Fiber
Prep Time10 min
Cook Time25 min
Total Time35 min
Servings4

Plain kombucha, the unflavored kind, makes a fantastic braising liquid. Its tartness stands in for vinegar or wine while its trace alcohol and acids cook off, leaving behind a sweet-sour cabbage that tastes like something between German braised red cabbage and a quick pickle. If braised cabbage is your thing, our warm cabbage and apple saute takes a different route to a similar result. It pairs well alongside harissa roasted eggplant for a fuller plate, and if you're curious how a plant-heavy diet supports the gut more broadly, see does a vegan diet improve gut health.

Ingredients

  • 1 tbsp olive oil
  • 1 small red onion, thinly sliced
  • 1 small head red cabbage, thinly sliced
  • 1 1/2 cups plain unflavored kombucha
  • 1 apple, cored and diced
  • 1 tbsp brown sugar
  • 1 tsp caraway seeds
  • 1 bay leaf
  • Salt and black pepper to taste

Instructions

  1. Heat olive oil in a large pot or Dutch oven over medium heat. Add onion and cook 4 minutes until softened.
  2. Add the cabbage and stir to coat in the oil, cooking 3 to 4 minutes until it begins to wilt.
  3. Pour in the kombucha and add the apple, brown sugar, caraway seeds, bay leaf, salt, and pepper.
  4. Bring to a simmer, then cover and reduce heat to low. Braise for 20 to 25 minutes, stirring occasionally, until cabbage is tender and the liquid has reduced to a glaze.
  5. Remove the bay leaf, taste and adjust seasoning, and serve warm.

Nutrition Facts (per serving)

Calories 110
Total fat 3.5g
Total carbohydrates 19g
Dietary fiber 4g
Protein 2g
Sodium 140mg

Why This Is Good for Your Gut

Kombucha's SCOBY culture produces organic acids like gluconic and acetic acid along with trace polyphenols carried over from the tea, and simmering it down concentrates those compounds into the cabbage. Red cabbage itself contributes anthocyanins, plant pigments that act as antioxidants in the gut and appear to support a more favorable balance of Lactobacillus and Bifidobacterium populations.

Side dishes rarely earn their own paragraph, but this one does.

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

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