CABBAGE TOMATO STEW WITH ONION AND BLACK PEPPER
This Cabbage Tomato Stew With Onion And Black Pepper is a wholesome celebration of fresh produce, delivering bright tomato richness and satisfying cabbage texture in a simple and nourishing bowl. It is made with minimal ingredients and gentle seasoning, which is ideal for a light yet filling vegan meal any time of the year. The stew brings together sweet diced tomatoes, delicate onion depth and tender shredded cabbage, all simmered gently in water with fresh garlic and a pinch of pepper. Transitioning effortlessly from lunch to dinner, it offers a high-fibre and low-fat option that is beneficial for the digestive system and supportive of overall health. Easily customised or batch-cooked, this Cabbage Tomato Stew With Onion And Black Pepper keeps preparation stress low while offering plenty of natural flavours. Serve on its own or with crusty bread and enjoy a warm and vegetable-forward dish that’s simple, healthy and distinctly delicious.
RECIPE CATEGORY
Dinner
SERVING SIZE
1
CUISINE
British
PREPARATION/TECHNIQUES
Stew
OCCASION/HOLIDAY
Spring
SPECIAL CONSIDERATION/DIETARY CONCERNS
Vegan, Low Fat, Low Sodium, High Fibre, Quick & Easy, Kid Friendly
DISH TYPE
Soup / Stew
INGREDIENTS
The preparation of Cabbage Tomato Stew With Onion And Black Pepper involves the following ingredients:
- 45 grams | 1.59 ounces | ½ cup shredded cabbage
- 120 grams | 4.23 ounces | ½ cup diced tomatoes
- 40 grams | 1.41 ounces | ¼ cup onion
- 120 millilitres | 4.06 fluid ounces | ½ cup water
- 3 grams | 0.11 ounces | 1 garlic clove
- 3 grams | 0.01 ounces | pinch of black pepper
FULL NUTRITIONAL INFORMATION
- Calories: 85 kilocalories
- Total Fat: 0.9 grams
- Saturated Fat: 0.1 grams
- Carbohydrates: 17.5 grams
- Fibre: 4.2 grams
- Sugar: 8.2 grams
- Protein: 2.6 grams
- Sodium: 177 milligrams
- Calcium: 44 milligrams
- Iron: 0.8 milligrams
- Potassium: 466 milligrams
PREPARATION
These steps are followed for the preparation of Cabbage Tomato Stew With Onion And Black Pepper:
- Prepare The Vegetables: Finely dice the onion and mince the garlic, shred the cabbage and dice the tomatoes.
- Sauté Aromatics: Heat a non-stick pan over medium heat, add garlic and onion and cook 2 to 3 minutes until soft and translucent.
- Add Vegetables And Pepper: Stir in the tomatoes and cabbage with a pinch of black pepper, combining thoroughly.
- Add Water And Simmer: Pour in the water, bring to a gentle boil, reduce the heat and simmer covered for 10 to 12 minutes until cabbage softens.
- Final Adjustment: Taste and adjust seasoning. If needed, add a pinch of salt or more pepper.
PREPARATION TIME
5 minutes
COOKING TIME
15 minutes
TIPS
These tips can help you make a better Cabbage Tomato Stew With Onion And Black Pepper:
- Use Fresh Vegetables: Fresh cabbage and tomatoes provide the best texture and sweet-tart balance, while canned tomatoes work in a pinch.
- Even Dice: Uniform dicing allows for consistent cooking and a polished presentation.
- Control Texture: For softer cabbage, simmer a few extra minutes. For crunch, serve immediately without additional cooking.
- No Salt Needed: Natural sweetness and pepper carry the flavour, so salt is optional depending on dietary needs.
- Add Garnish: A sprinkle of fresh parsley or basil at the end adds both colour and freshness.
VARIATIONS
- Add Protein: Stir in cooked white beans or chickpeas for a heartier and more filling version.
- Extra Vegetable: Incorporate chopped carrots, zucchini or bell pepper to boost nutrients and flavour.
- Herb Infusion: Add thyme or oregano during cooking for a herby boost.
- Spicy Twist: Include a dash of smoked paprika or chilli flakes for warmth and spice.
- Pureed Style: Blend a part of the stew or all of the stew for a creamier and smoother texture, ideal for soups.
PREPPING AND STORAGE
- Refrigeration: Allow to cool, then transfer to a sealed container. Keep in the refrigerator for up to 3 days.
- Freezing: Cool completely, portion into freezer-safe tubs and freeze for up to 2 months. Defrost overnight in the refrigerator before reheating.
- Reheat Gently: Warm this Cabbage Tomato Stew With Onion And Black Pepper on low heat, stirring occasionally and add a splash of water if needed.
