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Steamed Cabbage
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Steamed Cabbage

Brassica oleracea var. capitata

Clinical Encyclopedia

Steamed cabbage is a nutritious vegetable that retains most of its vitamins and minerals through the steaming process. It is low in calories and high in fiber, making it an excellent addition to a healthy diet.

Scientific NameBrassica oleracea var. capitata
Region of OriginEurope
Popular Comparisons:
Steamed Cabbage VS Acorn SquashSteamed Cabbage VS Adria Blue PotatoesSteamed Cabbage VS Air PotatoSteamed Cabbage VS GarlicSteamed Cabbage VS AlexandersSteamed Cabbage VS Aloe Vera

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories25 kcal
Water
92%
Fiber2.5g
Total7.2g
Protein
1.3g(18%)
Fats
0.1g(1%)
Carbohydrates
5.8g(81%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in antioxidants, steamed cabbage helps combat oxidative stress and may reduce the risk of chronic diseases.
✓High fiber content promotes digestive health and can aid in weight management by increasing satiety.
✓Contains glucosinolates, which may have cancer-protective properties and support liver detoxification.
✓Low glycemic index makes it suitable for blood sugar management, beneficial for diabetics.

Possible Risks & Side Effects

!Excessive consumption may lead to gas and bloating due to its high fiber content.
!Individuals on anticoagulant medications should monitor vitamin K intake, as cabbage is high in this vitamin.

How to Prepare & Consume

Best enjoyed steamed to preserve nutrients; can be seasoned with herbs and spices for added flavor.

Smart Selection & Storage

How to Select

Choose firm, crisp heads of cabbage with no blemishes or soft spots. The leaves should be tightly packed.

How to Store

Store cabbage in the refrigerator, wrapped in a plastic bag, to maintain freshness for up to two weeks.

Myths vs Realities

MythCabbage causes weight gain.+
RealityCabbage is low in calories and high in fiber, making it a great food for weight management.
MythSteaming destroys all nutrients in vegetables.+
RealitySteaming preserves many nutrients better than boiling, making it a healthy cooking method.
MythCabbage is only good for coleslaw.+
RealityCabbage can be used in a variety of dishes, including soups, stir-fries, and as a side dish.

Healthy Recipes

Steamed Cabbage and Quinoa Salad

A refreshing salad combining steamed cabbage with protein-rich quinoa and a zesty lemon dressing.

Ingredients
  • 2 cups shredded steamed cabbage
  • 1 cup cooked quinoa
  • 1/4 cup cherry tomatoes, halved
  • 1/4 cup cucumber, diced
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine the steamed cabbage, cooked quinoa, cherry tomatoes, and cucumber.
  2. 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Spicy Steamed Cabbage Wraps

Delicious wraps filled with spicy steamed cabbage and lean protein, perfect for a healthy lunch.

Ingredients
  • 4 large cabbage leaves
  • 1 cup cooked chicken breast, shredded
  • 1/2 cup bell pepper, sliced
  • 1 tablespoon sriracha sauce
  • 1 tablespoon soy sauce
  • 1 teaspoon sesame oil
Instructions
  1. 1. Steam the cabbage leaves until tender, about 3-5 minutes.
  2. 2. In a bowl, mix the shredded chicken, bell pepper, sriracha, soy sauce, and sesame oil.
  3. 3. Place the mixture in the center of each cabbage leaf, fold, and serve as wraps.

Cabbage and Lentil Soup

A hearty and nutritious soup featuring steamed cabbage and protein-packed lentils, perfect for a cozy meal.

Ingredients
  • 2 cups shredded steamed cabbage
  • 1 cup cooked lentils
  • 4 cups vegetable broth
  • 1 onion, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • Salt and pepper to taste
Instructions
  1. 1. In a large pot, sauté onion, carrots, and garlic until softened.
  2. 2. Add the vegetable broth and bring to a boil, then stir in the lentils and steamed cabbage.
  3. 3. Simmer for 15-20 minutes, season with salt and pepper, and serve hot.

Steamed Cabbage Stir-Fry

A quick and colorful stir-fry featuring steamed cabbage and a variety of vegetables for a nutritious meal.

Ingredients
  • 2 cups shredded steamed cabbage
  • 1 cup broccoli florets
  • 1 cup bell peppers, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • 1 teaspoon ginger, minced
Instructions
  1. 1. In a large skillet, heat olive oil over medium heat and add ginger.
  2. 2. Add broccoli and bell peppers, stir-frying for 3-4 minutes until tender.
  3. 3. Stir in the steamed cabbage and soy sauce, cooking for an additional 2 minutes before serving.

Cabbage and Chickpea Salad

A protein-rich salad with steamed cabbage and chickpeas, dressed with a tangy vinaigrette.

Ingredients
  • 2 cups shredded steamed cabbage
  • 1 cup canned chickpeas, rinsed and drained
  • 1/4 cup red onion, thinly sliced
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the steamed cabbage, chickpeas, and red onion.
  2. 2. In a separate bowl, whisk together apple cider vinegar, olive oil, salt, and pepper.
  3. 3. Pour the dressing over the salad, toss well, and serve immediately.

Cabbage and Tofu Stir-Fry

A delightful stir-fry with steamed cabbage and tofu, packed with flavor and nutrients.

Ingredients
  • 2 cups shredded steamed cabbage
  • 1 block firm tofu, cubed
  • 1 cup snap peas
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon garlic, minced
Instructions
  1. 1. In a skillet, heat sesame oil and add garlic, sautéing until fragrant.
  2. 2. Add cubed tofu and cook until golden brown on all sides.
  3. 3. Stir in steamed cabbage and snap peas, adding soy sauce, and cook for an additional 3-4 minutes.

Cabbage and Apple Slaw

A crunchy slaw made with steamed cabbage and fresh apples, perfect as a side dish.

Ingredients
  • 2 cups shredded steamed cabbage
  • 1 apple, julienned
  • 1/4 cup carrots, grated
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon honey
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, combine the steamed cabbage, apple, and carrots.
  2. 2. In a small bowl, whisk together apple cider vinegar, honey, salt, and pepper.
  3. 3. Drizzle the dressing over the slaw, toss well, and serve chilled.

Cabbage and Brown Rice Bowl

A nourishing bowl featuring steamed cabbage, brown rice, and a variety of toppings for a wholesome meal.

Ingredients
  • 2 cups shredded steamed cabbage
  • 1 cup cooked brown rice
  • 1/4 cup avocado, diced
  • 1/4 cup corn
  • 2 tablespoons lime juice
  • Salt and pepper to taste
Instructions
  1. 1. In a bowl, layer the cooked brown rice and top with steamed cabbage, avocado, and corn.
  2. 2. Drizzle with lime juice and season with salt and pepper.
  3. 3. Toss gently and serve warm.

Cabbage and Beet Salad

A vibrant salad combining steamed cabbage with roasted beets, offering a burst of color and flavor.

Ingredients
  • 2 cups shredded steamed cabbage
  • 1 cup roasted beets, diced
  • 1/4 cup feta cheese, crumbled
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, mix the steamed cabbage, roasted beets, and feta cheese.
  2. 2. In a small bowl, whisk together balsamic vinegar, olive oil, salt, and pepper.
  3. 3. Drizzle the dressing over the salad, toss gently, and serve immediately.

Cabbage and Shrimp Stir-Fry

A quick and healthy stir-fry featuring steamed cabbage and shrimp, perfect for a light dinner.

Ingredients
  • 2 cups shredded steamed cabbage
  • 1 pound shrimp, peeled and deveined
  • 1 cup bell peppers, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon garlic, minced
Instructions
  1. 1. In a skillet, heat sesame oil and add garlic, sautéing until fragrant.
  2. 2. Add shrimp and cook until pink, about 3-4 minutes.
  3. 3. Stir in steamed cabbage and bell peppers, adding soy sauce, and cook for an additional 2-3 minutes.

Frequently Asked Questions (FAQ)

Is steamed cabbage healthy?

Yes, steamed cabbage is low in calories and high in vitamins, minerals, and fiber, making it a healthy choice.

How long should I steam cabbage?

Steam cabbage for about 5-7 minutes until tender but still crisp.

Can I eat cabbage raw?

Yes, raw cabbage is also nutritious, but steaming can enhance its digestibility.

What are the health benefits of cabbage?

Cabbage is rich in vitamins C and K, fiber, and antioxidants, which support immune function and digestive health.

How can I store steamed cabbage?

Store steamed cabbage in an airtight container in the refrigerator for up to 3 days.

Can I freeze steamed cabbage?

Yes, you can freeze steamed cabbage; just ensure it is cooled and stored in a freezer-safe container.

What dishes can I make with steamed cabbage?

Steamed cabbage can be used in salads, stir-fries, or as a side dish with various seasonings.

Is cabbage good for weight loss?

Yes, its low calorie and high fiber content can help promote feelings of fullness, aiding in weight loss.

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Comparisons
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Nutrients
Protein in Steamed Cabbage Calories in Steamed Cabbage Vitamin-c in Steamed Cabbage Magnesium in Steamed Cabbage
Featured Guides
Health Benefits of Steamed Cabbage Healthy Recipes with Steamed Cabbage