Brenda Khan
The Mediterranean diet is a way of eating inspired by the traditional dietary patterns of the countries surrounding the Mediterranean Sea. It is rich in vegetables, fruits, herbs, seafood, olive oil, beans, and whole grains. Cabbage, a vegetable, is a food that can be included in the Mediterranean diet. It can be prepared in various ways, such as sautéed with garlic and lime or as a crunchy salad with carrots, celery, and bell peppers. In Greece, cabbage is typically pickled and fermented, and it is also a key ingredient in Korean kimchi, which fits well with Mediterranean diet principles.
| Characteristics | Values |
|---|---|
| Is cabbage part of the Mediterranean diet? | Yes |
| How is it prepared? | Sautéed with garlic and lime, or as a salad with carrots, celery, and bell peppers |
| What does it go with? | Chicken or meatless mains |
| How long does it take to prepare? | 15 minutes |
| How long does it keep for? | 3-5 days |
| Is it healthy? | Low-carb, quick and easy |
| Is it a side dish or a main? | Side dish |
| Is it a traditional dish? | Yes |
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What You'll Learn
Mediterranean cabbage salad
Cabbage is a part of the Mediterranean diet. In Greece, for example, cabbage is typically pickled and fermented. It is also a key ingredient in the Lebanese cabbage salad, a simple and quick dish that can be served as a side.
Lebanese cabbage salad recipe:
This salad is usually made with green cabbage, although purple cabbage can be used as a substitute. The cabbage is shredded and mixed with diced tomatoes, and chopped parsley. For the dressing, mix extra virgin olive oil, lemon juice, garlic, dried mint, sumac, salt and pepper. The salad can be served immediately or covered and refrigerated for up to four hours.
This salad uses a Dijon-lime vinaigrette and is packed with fresh herbs and veggies, such as red bell peppers, carrots, radishes, and green onions. To add some crunch, include toasted almonds. The salad can be stored in the fridge for up to four days.
Mediterranean sautéed cabbage recipe:
For a quick and easy side dish, try sautéed cabbage with garlic and lime. Simply shred the cabbage and toss it in a hot skillet with olive oil for a few minutes until heated through. This dish goes well with chicken or vegetarian mains and can be stored in an airtight container in the refrigerator for up to four days.
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Cabbage is a vegetable
In addition to fresh cabbage salads, fermented cabbage is also a part of the Mediterranean diet. Fermented foods are a key component of the Mediterranean diet, and cabbage is often pickled or fermented in countries like Greece. This process transforms the vegetable into dishes like kimchi or sauerkraut, which are commonly consumed in the region. Fermented cabbage is considered a healthy addition to the Mediterranean diet, as it provides gut-friendly benefits.
Cabbage is also used in cooked preparations within the Mediterranean diet. Sautéed cabbage with garlic and lime is a quick and easy side dish that pairs well with chicken or vegetarian mains. This dish takes only 15 minutes to prepare and is a low-carb option that retains the nutritional benefits of cabbage while adding flavour.
Overall, cabbage is a versatile vegetable that is incorporated into the Mediterranean diet in various forms, including fresh salads, fermented dishes, and cooked sides. It contributes to the diet's emphasis on vegetable-centric meals and offers a range of nutritional benefits to those following this style of eating.
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Fermented cabbage in the Mediterranean diet
Fermented foods are an important part of the Mediterranean diet, and cabbage is no exception. In Greece, for example, it is common to pickle and ferment cabbage, along with cauliflower, to make a dish called "τουρσί" (turshi). This dish is often served with hard-boiled eggs, avocado, sea salt, and red chili pepper flakes. Fermented cabbage, in the form of kimchi or sauerkraut, is also a common addition to mezze plates, which are a type of Mediterranean appetizer or snack.
While cabbage is a staple in many Mediterranean dishes, it is important to note that the Mediterranean diet is not solely about the foods of that region. The diet embraces a wide variety of fermented foods from other cultures, particularly Asian cultures, that align with its principles. For example, miso, tempeh, and gochujang from Japan and Indonesia are commonly incorporated into soups, marinades, and sauces.
Fermentation has long been used in the Mediterranean region as a means of preserving food, especially before the advent of refrigeration. In addition to increasing shelf life, fermentation enhances the nutritional profile of foods by retaining nutrients and introducing beneficial microorganisms, known as probiotics. These probiotics promote the growth of healthy bacteria in the gut, which can aid digestion, boost immunity, and fight infection.
Cheese and yogurt are two commonly consumed fermented dairy products in the Mediterranean diet. Traditional cheeses, such as Greek feta and Italian Parmigiano-Reggiano, are made with milk and natural cultures, resulting in diverse flavors. Yogurt, specifically "Greek" strained yogurt, and labneh, are popular sources of Lactobacillus, a beneficial probiotic.
In addition to dairy products, fermentation is used in the production of bread. Sourdough bread, made with a wild yeast starter, is a classic example of fermented bread that adds a complex sour flavor to baked goods. The fermentation process also breaks down hard-to-digest gluten, making it easier to digest.
Fermented beverages, such as wine, mead, cider, and ginger beer, are also integral to the Mediterranean diet. Wine, in particular, has played a significant role in religious rituals, social relationships, and celebrations in the region. These beverages are typically consumed in moderation by adults to enhance the taste of food and promote a joyful lifestyle.
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Sautéed cabbage
Cabbage is a part of the Mediterranean diet, where it is typically pickled and fermented in countries like Greece. It is also a common ingredient in Mediterranean dishes such as kimchi and sauerkraut.
Now, here is a simple and quick recipe for sautéed cabbage, a flavorful and tender side dish that pairs well with chicken or meatless mains.
Ingredients
- Cabbage (a ~2 lb. head of green cabbage, or red/savoy cabbage)
- Butter
- Oil (olive oil works well)
- Onion
- Garlic
- Paprika (smoked, hot, or regular)
- Salt and pepper, to taste
- Optional: caraway seeds, lemon juice, lime
Instructions
- Shred the cabbage. To do this, cut out the core by slicing at an angle where the stems and leaves meet. Then, slice the cabbage wedges thinly or shred them in a food processor or mandoline slicer.
- Heat butter and oil in a skillet over medium-high heat.
- Sauté the onion for around 3 minutes until lightly browned.
- Add the cabbage to the skillet. Stir or toss the cabbage occasionally, cooking until it is tender-crisp and slightly browned.
- Toss in the garlic and paprika. Sauté for a few more minutes until fragrant and softened.
- Season generously with salt and pepper, and add any optional ingredients like caraway seeds, lemon juice, or a squeeze of lime.
- Serve immediately. This dish goes well with chicken thighs, baked pork chops, steak, or vegetarian mains like stuffed peppers or vegan meatballs.
Leftover sautéed cabbage can be stored in an airtight container in the refrigerator for up to 4 days. To reheat, simply toss it into a hot skillet with a little olive oil until warmed through.
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Cabbage as a side dish
Cabbage is a great side dish for a Mediterranean diet, and there are several ways to prepare it.
One option is to make a Mediterranean cabbage salad, called Politiki in Greek. This salad features white and/or red cabbage as the star ingredient, with supporting roles played by carrots, celery, and bell peppers. You can also add a variety of other ingredients according to your taste, such as capers, legumes like lentils or chickpeas, and a dressing of salt and wine vinegar. This salad is meant to be sour, sweet, spicy, and crunchy, and it keeps well in the fridge for 3-5 days, getting even tastier as the flavours blend.
Another option is to sauté the cabbage with garlic and lime, which is a quick and easy, low-carb side dish that goes with almost anything, including chicken or vegetarian mains. To prepare the cabbage for sautéing, you'll need to shred it by removing the core with a sharp knife and then slicing the wedges thinly or shredding them in a food processor or mandoline slicer.
In Greece, it is also typical to pickle and ferment cabbage, which is called "toursi". Fermented cabbage, in the form of kimchi or sauerkraut, can also be a part of the broader Mediterranean diet, as it fits well with Mediterranean diet principles and there are many fermented foods from the region.
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Frequently asked questions
Yes, cabbage is a vegetable commonly found in the Mediterranean diet. It is often used in salads, such as the Mediterranean cabbage salad called Politiki, and can be prepared in a variety of ways, including sautéed with garlic and lime.
Politiki is a Mediterranean cabbage salad that originates from Greece. It typically includes white and/or red cabbage, carrots, celery, bell peppers, capers, and wine vinegar. It is a sour, sweet, and spicy salad that can be stored in the fridge for up to 5 days, getting more flavourful over time.
Cabbage is very versatile and can be prepared in many ways. In addition to being used in salads, it can be sautéed, pickled, or fermented. Fermented cabbage, in particular, is a common part of the Mediterranean diet, as it is rich in gut-friendly bacteria.
There are numerous recipes that incorporate cabbage in the Mediterranean diet. Here are some examples:
- Sautéed cabbage with garlic and lime, served as a side dish with chicken or vegetarian mains.
- Mediterranean cabbage salad (Politiki) with carrots, celery, bell peppers, capers, and wine vinegar.
- Fermented cabbage, such as kimchi or sauerkraut, which can be served as a side dish or added to other recipes.
Cabbage is a nutritious vegetable that offers various health benefits. It is low in calories and carbohydrates while being rich in vitamins, minerals, and dietary fibre. Including cabbage in the Mediterranean diet can contribute to improved gut health, reduced inflammation, and a lower risk of chronic diseases such as heart disease, stroke, and diabetes. Additionally, the preparation methods used in the Mediterranean diet, such as fermentation, can enhance the nutritional profile of cabbage and promote a healthy gut microbiome.
