Tuesday, March 12, 2024
HomeVeganVegan Cabbage Stew with Bulgur and Navy Beans

Vegan Cabbage Stew with Bulgur and Navy Beans

This vegan cabbage stew with bulgur and navy beans is hearty, healthful, and comforting. It has a brothy tomato base and many texture from chopped cabbage, white beans, and cracked bulgur wheat. It is a nice soup to make forward—it turns into much more flavorful after a pair days!

An overhead image of a white bowl of red-colored soup, which is filled with bulgur wheat and white beans.

We sprang ahead into springtime this week.

No sooner had we set the clocks an hour earlier (or woken up questioning why it appeared so late), than the climate obtained very chilly for a day.

And now, out of the blue, it’s heat once more.

Such are the unpredictable ups and downs of spring!

In any case, there’s nonetheless a chill within the air, and for so long as that continues to be true, it’ll be soup season for me.

And isn’t it practically all the time soup season? It needs to be blazing scorching outdoors for me to show down a comfy, nutritious bowl, heat bowl of vegan soup.

This explicit soup is filling and stuffed with texture, which is how I like my soups to be. It additionally options one in all my favourite—and, I feel barely underrated—greens: cabbage.

Cabbage soups for the soul

There are such a lot of ways in which I wish to take pleasure in cabbage: in cabbage pasta, slaw, vegan colcannon, as roasted cabbage steak wedges, and within the type of a great, old school pot of braised pink cabbage.

However for all of those glorious makes use of for this nutritious vegetable, there’s actually nothing like cabbage in soup.

I first fell in love with cabbage soup after I was writing my cookbook Energy Plates.

There are two soups in there that embody cabbage: the recipe for ribollita and the recipe for spicy cabbage chickpea soup.

A bowl of spicy cabbage chickpea soup rests on a folded, gray linen napkin.

The latter soup has turn out to be such a fan favourite that I really selected to share it on this weblog, too.

What I realized in creating these recipes is that cabbage is a superb veggie for soups: agency sufficient to not collapse, but additionally tender sufficient to be pleasing.

Cooking cabbage for an extended time frame, which is typical for soups, helps to deliver out its softness and pure sweetness.

Cabbage additionally has substance. I really like folding leafy greens into soups, however chopped or sliced cabbage is undeniably heartier—and each bit as health-giving.

A small head of green cabbage is being cut on a white cutting board.

Cabbage vitamin

I might go on and on in regards to the many nutrient properties of a humble head of cabbage. However listed below are some highlights for you:

  • Vitamin C
  • Vitamin K1
  • Phytosterols (plant compounds which will play a job in serving to to cut back levels of cholesterol)
  • Glucosinolates (these are sulfur-containing plant compounds that may be particularly helpful for coronary heart well being)
  • Dietary fiber

I give a little bit extra element about how splendidly nutrient-dense cabbage is in this publish.

One fast phrase about these glucosinolates talked about above: they turn out to be biologically energetic when cabbage is crushed, chopped, or chewed.

That’s a part of why it’s a great factor that the cabbage on this cabbage stew recipe is chopped up earlier than it’s added to your pot.

What sort of cabbage is greatest on this cabbage stew recipe?

I like to recommend utilizing inexperienced, savoy, or napa cabbage for the soup.

Purple cabbage will work from a style perspective, however the combination of its purple coloration and the redness of tomatoes would possibly result in a muddy-looking soup!

A grain, a inexperienced, and a bean

Considered one of my favourite methods to consider meal planning is to mix a grain, and inexperienced, and a bean inside any plate or bowl.

Whether or not I’ve meal prepped extensively and have a whole lot of vegan fundamentals in my fridge, or I’m winging it for the week, I’m sure to have a can of beans or a block of tofu, some type of contemporary or frozen inexperienced vegetable, and a wide range of grains at dwelling.

Typically making a meal is so simple as grouping these elements collectively right into a bowl and including an amazing sauce or dressing.

Typically it takes the type of a easy grain skillet or pasta dish.

And there are a lot of cases by which grains, inexperienced greens, and beans might be became a soup.

With inexperienced cabbage because the vegetable, navy, nice northern, or cannellini beans (principally, your white bean of selection) because the plant protein, and bulgur because the grain, this brothy cabbage stew could be a meal unto itself.

A lift from bulgur wheat

I’m an enormous fan of including pasta, from orzo to tortellini, to my soups. However typically I overlook how glorious the various varieties of complete grains might be in a pot of soup.

From quinoa in chili to tomato soup with rice, grains can improve the feel and density of soups and stews so properly. Additionally they add vitamin, after all: a number of fiber, some protein, and extra.

On this explicit cabbage stew, the grain is bulgur wheat.

Bulgur is a type of cracked wheat. You might be most aware of it from tabbouleh or different Mediterranean and Center Jap dishes. It has a chewy texture and a small form.

Bulgur can be very nutritious. It’s obtained a great quantity of plant protein in every serving—about six grams—together with fiber, iron, B-vitamins, and folate.

I’ve used bulgur in lots of varieties of recipes. Bulgur can create some texture and density in vegan meatballs or chili. It makes fantastic grain salads, together with my my candy potato bulgur citrus salad and lemony bulgur chickpea salad.

I particularly take pleasure in utilizing bulgur as a stuffing for greens, resembling my bulgur-stuffed eggplants with currants and pine nuts.

Bulgur is usually labeled as high quality, coarse, or additional coarse. It might not be labeled in any respect, however often after I discover it at main grocery shops within the US, it has a high quality consistency. I just like the coarse bulgur wheat, too.

How one can make cabbage stew with bulgur and navy beans

The cabbage stew is a one-pot recipe, which implies that the steps for making ready it are fairly easy. Right here’s how the method goes.

Step 1: Sauté the greens

You’ll start by sautéing in olive oil the greens that play a starring position within the cabbage stew. onion, celery, and carrots go into the pot first and cook dinner for about 5 minutes.

An overhead image of a silver pot with handles, which is being used to sauté cabbage, celery, and carrots.
Carrots, celery, onion, and cabbage are the foundational veggies on this cabbage stew.

Then, you’ll add your cabbage and cook dinner it for about ten minutes, or till it’s tender and perhaps simply beginning to brown.

Step 2: Add seasonings

The seasonings for this soup are easy. Tomato paste will deepen the soup’s taste and add some umami, whereas two varieties of paprika add sweetness and smokiness, respectively.

Step 3: Simmer

Lastly, you’ll add the remaining substances, that are tomatoes, broth, bulgur, and navy beans, deliver the combination to a boil, and cut back the warmth to low.

An overhead image of a silver pot, filled with navy beans, cabbage, bulgur wheat, and tomatoes.
Bulgur wheat and navy beans contribute protein, fiber, and many nice texture to this hearty and nutritious stew.

Simmer the soup for twenty-five minutes, or till the bulgur is totally cooked, but retains its chewy texture.

You’ll lastly season the soup to style with a little bit white wine vinegar, in addition to any extra salt or pepper that you just’d like, and serve it.

An overhead image of a silver pot, which is filled with a cabbage, bulgur, and tomato stew.
The completed stew can have a wealthy, tomato-scented broth and many texture.

Variations & additions

There’s already a lot taking place within the cabbage stew, because of its grains and beans and substances with a number of substance.

Even so, you would possibly want to make it much more of a “kitchen sink” recipe. I feel that any of the next can be enjoyable additions:

If it’s worthwhile to make some substitutions, this recipe also can accommodate variation. For instance, you may commerce chickpeas for the white beans.

Rather than the bulgur, you can use couscous, one other small pasta form, resembling pastina, or quinoa. Quinoa would make the cabbage stew gluten-free!

The Vegan Week

Embrace the enjoyment of consuming home made meals daily with the hearty and healthful recipes in The Vegan Week.

Whether or not you might have three, two, and even only one hour of time to spare, The Vegan Week will present you how you can batch cook dinner diverse, colourful, and comforting dishes over the weekend.

Meal prep & storage

Like many varieties of soup or stew, the cabbage stew solely turns into extra flavorful with time. I prefer it greatest on the third or fourth day after making ready it.

The soup might be saved in an hermetic container within the fridge for as much as six days, and you may freeze it for as much as eight weeks. It’s a superb, one-pot meal in your weekly vegan meal prep routine.

Make it in the present day, or quickly, and luxuriate in rustic, tasty, and nutritious bowls all week lengthy.

An overhead image of a white bowl of red-colored soup, which is filled with bulgur wheat and white beans.
An overhead image of a white bowl of red-colored soup, which is filled with bulgur wheat and white beans.

Vegan Cabbage Stew with Bulgur and Navy Beans

Writer – Gena Hamshaw

Prep Time: 15 minutes

Prepare dinner Time: 45 minutes

Whole Time: 1 hour

Yields: 6 servings

  • 2 tablespoons olive oil
  • 1 white onion, medium cube
  • 1 giant or two small stalks celery, diced
  • 2 carrots, trimmed, peeled or scrubbed, and diced
  • 1 additional small or 1/2 medium small head of cabbage, halved crosswise after which thinly sliced lengthwise (about 1 pound / 455g after preparation)
  • 4 tablespoons tomato paste (60g)
  • 1/2 teaspoon candy paprika
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon salt
  • 1 1/2 cups diced tomatoes, with their juices (1 14.5-ounce / 415g can)
  • 1/2 cup bulgur wheat (90g)
  • 1 1/2 cups cooked navy beans (1 15-ounce / 425g can, drained; substitute cannellini beans or nice northern beans)
  • Freshly floor black pepper
  • White wine vinegar
  • Optionally available: contemporary, chopped parsley leaves, for serving
  • Warmth the oil in a big, heavy-bottomed pot over medium warmth. Add the onion, celery, and carrots. Prepare dinner the greens, stirring often, for 4-5 minutes, or till the carrots are simply turning into tender and the onion is beginning to turn out to be translucent. Add the cabbage. Proceed cooking, stirring usually, for 8-10 minutes, or till the cabbage may be very tender and browning frivolously on the edges. Stir within the tomato paste, each varieties of paprika, and salt.

  • When the tomato paste is evenly integrated into the greens, add the tomatoes, broth, bulgur, and navy beans to the pot. Convey the combination to a boil, then flip the warmth to low. Cowl and simmer for 25 minutes, or till the bulgur is tender, but nonetheless chewy. Style the soup; alter the salt as wanted and add white wine vinegar, one teaspoon at a time, to style. Divide the soup into bowls and garnish in keeping with your preferences.

  • The soup might be saved in an hermetic container within the fridge for as much as six days and frozen for as much as eight weeks.

An image of a white bowl of red-colored soup, which is filled with bulgur wheat and white beans.

Regardless of the season, there’s simply nothing so comforting as a bowl of soup or stew. I really like the vitamin of this explicit bowl, and I hope that you just’ll take pleasure in it, too!



Most Popular

Recent Comments