50 Best Plants on the Planet (53 page)

protein (g)
1

vitamin A IUs
14
%

vitamin C
36
%

calcium
2
%

iron
2
%

One family of healthful phytochemicals found in abundance in savoy cabbage is glucosinolates. These beneficial, water-soluble elements are known to protect cells from the damage that can lead to cancer. In animal studies, they help prevent development of tumors in the liver, colon, pancreas, and breast tissues. Newer research shows glucosinolates to be effective anti-inflammatory agents as well as activators of enzymes called histone deacetylase inhibitors, which have been used as mood stabilizers and antiseizure medications.

Another class of phytochemicals in savoy are indoles. They can actually stimulate repair of DNA in a cell that's already been damaged—another way to protect the body against cancer.

Year-round

Look for cabbage heads without discoloration or soft spots and those that seem heavy for their size, with crisp leaves. Refrigerate them dry and unwashed, in a plastic bag in the crisper drawer, up to
2
weeks.

Remove the first layer of leaves if they are discolored or wilted. Wash the exterior with cold water and shake to remove excess water. Cut the cabbage into quarters from top to bottom, then cut away and discard the solid white core. If shredding, place the flat side on a cutting surface and cut crosswise into narrow shreds about the width of a pencil.

Overcooked or cooked in too much liquid, savoy cabbage takes on an unpleasant sulfur smell. The crispness turns soggy, and the spicy-sweet taste turns bland.

Stir-fry, quick-braise, or steam savoy for the best results. To quick braise, quarter, core, and shred a head of savoy cabbage. In a large, deep skillet, heat
1
tablespoon extra-virgin olive oil on medium-high heat. Add
⅓
cup fat-free low-sodium vegetable or chicken broth,
½
teaspoon fresh thyme, and the cabbage. Bring them to a simmer; cover and cook on medium heat, tossing occasionally, until the cabbage is wilted, about
8
minutes (add a little more broth if the pan goes dry). Season with salt and pepper; sprinkle with
1
½
tablespoons chopped fresh parsley.

Toss equal volumes of quick-braised savoy cabbage (see Quick Cook) and cooked farro. Drizzle with a little extra-virgin olive oil, and add some toasted walnut pieces. Toss and season with fresh lemon juice and salt.

In a large bowl, stir together
3
tablespoons rice vinegar with
2
teaspoons Asian sesame oil,
1
tablespoon sodium-reduced soy sauce,
1
½
teaspoons minced fresh ginger, and a pinch of dried red pepper flakes. Add
3
cups shredded savoy cabbage (if long, chop it into bite-size pieces),
1
ripe mango (diced), and
4
green onions (trimmed, cut crosswise into thin slices, including dark green stalks). Toss and season with salt and pepper.

Shred
½
head savoy cabbage, then coarsely chop it. Quick-braise it until wilted (see Quick Cook); drain if any liquid remains. Toss the cabbage with
1
pound cooked (al dente) spinach pasta (small shells or penne),
1
cup (cooked and shelled) edamame,
1
cup corn kernels (fresh or thawed frozen),
2
tablespoons extra-virgin olive oil, and
¼
cup chopped fresh basil. Season with garlic salt, pepper, and fresh lemon juice.

Bell peppers are pleasantly herbal without even a hint of capsaicin, the compound that produces heat in other members of the pepper family. Green bell peppers have the most distinct flavor profile; they are grassy with a gentle spicy finish. Red, orange, or yellow bell peppers are milder, with a sweeter note. Here the sweet red and yellow bells team with savoy cabbage and raisins to make a colorful vegetarian medley to top red quinoa.

Yields
8
side-dish servings

NUTRITIONAL INFORMATION

(per serving, without cheese)

calories
130

fat calories
10

total fat (g)
1.5

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
230

total carbohydrates (g)
26

fiber (g)
3

sugars (g)
10

protein (g)
4

vitamin A IUs
4
%

vitamin C
100
%

calcium
4
%

iron
10
%

1 cup dry red quinoa

3 tablespoons extra-virgin olive oil

2 red bell peppers, cored, seeded, and cut into
¼
-inch strips

2 yellow bell peppers, cored, seeded, and cut into
¼
-inch strips

½
cup golden raisins, coarsely chopped

1 teaspoon fennel seeds

Coarse salt (kosher or sea)

Freshly ground black pepper

1 cup coarsely chopped savoy cabbage

1
½
teaspoons balsamic vinegar

OPTIONAL GARNISH crumbled feta cheese

1
.
Combine the quinoa with
2
cups water in a small saucepan. Bring it to a boil on high heat. Cover and decrease the heat to medium-low. Simmer until the quinoa is tender and the water is absorbed, about
15
minutes. Gently stir and set it off heat, covered.

2
.
Meanwhile, heat the oil in a large, deep skillet on medium-high heat. Add the peppers and toss to coat. Cook, stirring occasionally, for
5
minutes. Add the raisins and fennel seeds and season with salt and pepper. Cook until the peppers are softened, about
4
minutes. Add the cabbage and vinegar. Stir to combine and cook until the cabbage is limp, about
4
minutes.

3
.
Divide the quinoa between eight small bowls. Taste the pepper mixture and adjust the seasoning with vinegar, salt, and/or pepper. Spoon the cabbage mixture over the quinoa. If desired, top each serving with some feta cheese. Serve.

This version of the hearty Tuscan soup calls for a generous amount of savoy cabbage. It lends an earthy sweetness that balances beautifully with the other vegetables and cannellini beans. It is traditional to add stale bread to the soup during the last few minutes of cooking. If you prefer a straight vegetable-bean concoction, you can omit the bread and reduce the amount of liquid added in step
7
. It won't be ribollita, but it will be a delicious vegetable-bean soup.

Yields
10
to
12
servings

NUTRITIONAL INFORMATION

(per serving)

calories
140

fat calories
15

total fat (g)
1.5

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
220

total carbohydrates (g)
26

fiber (g)
6

sugars (g)
4

protein (g)
6

vitamin A IUs
80
%

vitamin C
30
%

calcium
8
%

iron
10
%

Two 15-ounce cans cannellini beans, undrained

1
½
tablespoons olive oil

5 celery stalks with leaves, coarsely chopped

4 medium-large carrots, peeled and coarsely chopped

2 medium red onions, coarsely chopped

¼
cup coarsely chopped fresh Italian parsley

2 garlic cloves, minced

One 14
½
-ounce can diced tomatoes, drained

4 cups coarsely chopped savoy cabbage

8 slices stale rustic bread, such as ciabatta or whole-wheat baguette, about 1 inch thick

Coarse salt (kosher or sea)

Freshly ground black pepper

OPTIONAL
¼
teaspoon dried red pepper flakes

OPTIONAL GARNISH
extra-virgin olive oil

1
.
In a food processor, purée the contents of one can of the beans; set it aside. Rinse the other can of beans and set it aside.

2
.
Heat the oil in a large pan or Dutch oven on medium heat. Add the celery, carrots, onions, parsley, and garlic. Cook for
15
to
20
minutes on low heat, or until the vegetables soften, stirring occasionally.

3
.
Add the tomatoes and stir to combine. Simmer for
5
minutes. Add the whole beans and cabbage. Add enough water to generously cover the ingredients. Bring them to a boil on high heat. Reduce the heat to medium-low and simmer for
30
minutes, until the vegetables are soft.

4
.
Add the bean purée to the soup. Stir to combine. Add enough boiling water to make the soup a liquid consistency. The exact amount of liquid will vary; you need to balance the liquid with the bread. The soup should be very thick after the bread is added, but there should be some broth as well.

5
.
Stir in the bread and season with salt and pepper. If desired, add the pepper flakes. Simmer for
4
minutes, or longer if you wish the bread to further dissolve into the soup. If you wish, stir in a drizzle of extra-virgin olive oil, or use it as a garnish on top of the soup after it has been ladled into individual bowls.

A vegetable-based stir-fry gets a flavor boost when served atop cilantro-spiked brown rice. The herbal, chewy rice lends a nuttiness that is especially welcoming to the cabbage and baby bok choy in the mix.

Yields
8
servings

NUTRITIONAL INFORMATION

(per serving)

calories
230

fat calories
60

total fat (g)
6

sat fat (g)
0.5

cholesterol (mg)
0

sodium (mg)
330

total carbohydrates (g)
39

fiber (g)
5

sugars (g)
3

protein (g)
6

vitamin A IUs
80
%

vitamin C
50
%

calcium
10
%

iron
8
%

1
½
cups uncooked brown rice

1 pound baby bok choy, quartered lengthwise, washed

2
½
tablespoons canola oil or vegetable oil

2 large garlic cloves, minced

1 pound savoy cabbage, quartered, cored, thinly sliced

1 medium carrot, peeled, cut into matchsticks

½
teaspoon salt

½
teaspoon Asian sesame oil

Freshly ground black pepper

1
½
tablespoons chopped fresh cilantro

1 teaspoon toasted sesame seeds (
see Cook's Note
)

1
.
Cook the rice according to the package directions.

2
.
Meanwhile, cut the bok choy quarters into
½
-inch crosswise strips. Set them next to the stove with the remaining prepared ingredients.

3
.
Heat a wok or large, deep skillet on high heat. Add the oil and swirl to coat the bottom and sides. When the oil is hot, add the garlic and stir-fry it for
5
seconds. Add the cabbage, carrot, and salt; stir-fry for
2
to
3
minutes. Add the bok choy and stir-fry until it is limp and tender-crisp, about
3
minutes. Toss with the sesame oil. Taste and add more salt or sesame oil if needed.

4
.
Mix the rice with the cilantro and season it with salt and pepper. Divide it between eight bowls. Top with the stir-fried vegetables. Garnish with the toasted sesame seeds and serve.

COOK'S NOTE
Toasted sesame seeds are sold at some supermarkets and most Asian markets. Or, if you prefer, you can toast them. Place them in a small skillet on medium-high heat. Shake the handle to redistribute the seeds, cooking until they are lightly browned. Remove from the heat and let cool.