Savoy Cabbage
Brassica oleracea var. sabaudaClinical Encyclopedia
Savoy Cabbage provides 27 kcal, 1.5g of protein, 6.4g of carbohydrates, and 3.1g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Savoy cabbage is a leafy green vegetable known for its crinkled leaves and mild flavor. It is rich in vitamins and minerals, making it a nutritious addition to various dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Savoy cabbage can be eaten raw in salads or slaws, lightly steamed, or sautéed to retain its nutrients and flavor.
Smart Selection & Storage
Choose heads that are firm and heavy with tightly packed leaves. Avoid any with yellow or wilted leaves.
Wrap in a damp paper towel and store in a plastic bag in the refrigerator to keep it fresh for longer.
Myths vs Realities
Healthy Recipes
Savoy Cabbage and Quinoa Salad
A refreshing salad combining the crunch of Savoy cabbage with protein-rich quinoa, tossed in a zesty lemon dressing.
- 2 cups finely shredded Savoy cabbage
- 1 cup cooked quinoa
- 1/2 cup cherry tomatoes, halved
- 1/4 cup diced cucumber
- 1/4 cup chopped parsley
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine the shredded Savoy cabbage, cooked quinoa, cherry tomatoes, cucumber, and parsley.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Drizzle the dressing over the salad, toss well, and serve chilled.
Savoy Cabbage Stir-Fry with Tofu
A quick and nutritious stir-fry featuring Savoy cabbage and crispy tofu, perfect for a healthy weeknight dinner.
- 1 block firm tofu, cubed
- 4 cups chopped Savoy cabbage
- 1 bell pepper, sliced
- 2 cloves garlic, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- Sesame seeds for garnish
- 1. Heat sesame oil in a large skillet over medium heat, add cubed tofu, and cook until golden brown.
- 2. Add garlic, ginger, bell pepper, and Savoy cabbage to the skillet, stir-frying for about 5 minutes.
- 3. Pour in soy sauce, toss to combine, and garnish with sesame seeds before serving.
Savoy Cabbage Soup with Lentils
A hearty and nourishing soup packed with Savoy cabbage and lentils, perfect for a comforting meal.
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 4 cups vegetable broth
- 2 cups chopped Savoy cabbage
- 1 cup cooked lentils
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a large pot, heat olive oil over medium heat and sauté onion and garlic until translucent.
- 2. Add vegetable broth, Savoy cabbage, cooked lentils, thyme, salt, and pepper, bringing to a boil.
- 3. Reduce heat and simmer for 20 minutes, then serve warm.
Savoy Cabbage Wraps with Hummus
Light and healthy Savoy cabbage wraps filled with creamy hummus and fresh veggies, ideal for a quick snack or lunch.
- 8 large Savoy cabbage leaves
- 1 cup hummus
- 1 carrot, grated
- 1 cucumber, sliced
- 1 bell pepper, sliced
- Fresh herbs (mint or cilantro) for garnish
- 1. Lay out each Savoy cabbage leaf and spread a generous layer of hummus on each.
- 2. Top with grated carrot, cucumber slices, and bell pepper.
- 3. Roll the leaves tightly, securing with a toothpick if necessary, and serve fresh.
Savoy Cabbage and Apple Slaw
A crunchy slaw combining Savoy cabbage and sweet apples, dressed with a tangy apple cider vinaigrette.
- 4 cups shredded Savoy cabbage
- 1 apple, julienned
- 1/4 cup raisins
- 1/4 cup chopped walnuts
- 2 tablespoons apple cider vinegar
- 1 tablespoon honey
- Salt and pepper to taste
- 1. In a large bowl, mix together shredded Savoy cabbage, apple, raisins, and walnuts.
- 2. In a separate bowl, whisk together apple cider vinegar, honey, salt, and pepper.
- 3. Pour the dressing over the slaw, toss well, and let sit for 15 minutes before serving.
Savoy Cabbage and Chickpea Curry
A flavorful curry featuring Savoy cabbage and chickpeas, simmered in a rich coconut milk sauce.
- 1 tablespoon coconut oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 tablespoon curry powder
- 1 can coconut milk
- 4 cups chopped Savoy cabbage
- 1 can chickpeas, drained
- Salt to taste
- 1. In a large pot, heat coconut oil and sauté onion and garlic until fragrant.
- 2. Stir in curry powder, then add coconut milk, Savoy cabbage, chickpeas, and salt.
- 3. Simmer for 15-20 minutes until cabbage is tender, and serve with brown rice.
Savoy Cabbage and Mushroom Risotto
A creamy risotto enriched with Savoy cabbage and earthy mushrooms, making for a comforting and nutritious dish.
- 1 cup Arborio rice
- 4 cups vegetable broth
- 1 cup chopped Savoy cabbage
- 1 cup mushrooms, sliced
- 1 onion, chopped
- 2 cloves garlic, minced
- 1/2 cup grated Parmesan cheese
- Salt and pepper to taste
- 1. In a saucepan, heat vegetable broth and keep warm.
- 2. In a separate pot, sauté onion and garlic until soft, then add mushrooms and cook until browned.
- 3. Stir in Arborio rice, gradually adding warm broth until rice is creamy and al dente, then mix in Savoy cabbage and Parmesan before serving.
Savoy Cabbage Fritters
Crispy Savoy cabbage fritters, perfect as a healthy appetizer or snack, packed with flavor and nutrients.
- 2 cups finely shredded Savoy cabbage
- 1/2 cup chickpea flour
- 1/4 cup grated carrot
- 1/4 cup chopped green onions
- 1 teaspoon cumin
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, combine shredded Savoy cabbage, chickpea flour, carrot, green onions, cumin, salt, and pepper.
- 2. Heat olive oil in a skillet over medium heat, then drop spoonfuls of the mixture into the skillet, flattening slightly.
- 3. Cook until golden brown on both sides, then drain on paper towels and serve warm.
Savoy Cabbage and Sweet Potato Bake
A hearty baked dish combining Savoy cabbage and sweet potatoes, layered with spices and cheese for a comforting meal.
- 4 cups chopped Savoy cabbage
- 2 medium sweet potatoes, sliced
- 1 cup shredded cheese (cheddar or mozzarella)
- 1 teaspoon paprika
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Preheat the oven to 375°F (190°C).
- 2. In a baking dish, layer sweet potato slices and Savoy cabbage, seasoning with paprika, salt, and pepper.
- 3. Drizzle with olive oil, top with cheese, and bake for 30-35 minutes until golden and bubbly.
Frequently Asked Questions (FAQ)
How do I select fresh savoy cabbage?
Look for heads that are firm, heavy for their size, and have vibrant green leaves without any yellowing or wilting.
Can savoy cabbage be eaten raw?
Yes, savoy cabbage can be eaten raw in salads or slaws, providing a crunchy texture and mild flavor.
What are the health benefits of savoy cabbage?
Savoy cabbage is rich in vitamins C and K, fiber, and antioxidants, which support immune function, bone health, and digestive health.
How should I store savoy cabbage?
Store savoy cabbage in the refrigerator, wrapped in a damp paper towel and placed in a plastic bag to maintain moisture.
How long does savoy cabbage last in the fridge?
When stored properly, savoy cabbage can last up to one week in the refrigerator.
Can I freeze savoy cabbage?
Yes, you can freeze savoy cabbage after blanching it briefly in boiling water to preserve its color and texture.
What dishes can I make with savoy cabbage?
Savoy cabbage can be used in soups, stir-fries, salads, and as a filling for wraps or rolls.
Is savoy cabbage low in calories?
Yes, savoy cabbage is low in calories, making it a great choice for weight management and healthy eating.