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Rebecca Rose

Nutrition

Baked Hispi Cabbage and Smoky Bean Bake with Tahini

Updated: Jul 4, 2023

Hispi cabbage paired with a smokey kidney bean tomato and pepper medley, drizzled with a tahini dressing and a rocket salad. Nothing beats a delicious charred cabbage.

This dish is high in fibre and plant based proteins.


Vegan | Easy | Prep time 10 minutes | Total cooking time 30 minutes



Ingredients:

1 hispi cabbage sliced lengthways in quarters

One can of kidney beans (BPA free)

2 red peppers chopped into small chunks

4 tbsp extra virgin olive oil

1 red onion chopped

4 cloves garlic minced

3 tbsp tomato purée

1 tsp dried oregano

Pinch of chilli flakes

1 tsp smoked paprika

1 tsp of Himalyan salt

Big twist of black pepper


For the dressing

2 tbsp tahini

Juice of 1/2 lemon

2 tbsp extra virgin olive oil

A splash of water to thin



Method

  1. Preheat oven to 180 degrees

  2. Cut the hispi cabbage in quarters lengthways

  3. On a griddle pan or frying pan heat some olive oil (you may need two pans depending on the size of the cabbage)

  4. Place each piece of cabbage in the pan and fry for around 5 minutes on medium heat until nicely charred

  5. Remove from the pan and place on a large oven dish, drizzle in some more olive oil and salt and pepper

For the bean sauce

  1. Heat some olive oil to a frying pan or saucepan

  2. Add the chopped red onion and heat for around 7 minutes, then add the garlic

  3. Add the tomato purée, the kidney beans and the red pepper, paprika and oregano and cook on a lower heat

  4. Add salt, pepper and chilli flakes

  5. Spoon the sauce onto the oven dish around the cabbage and cook for 20 minutes on 180 degrees

  6. To make the dressing: Add all the ingredients (see above) to a bowl and stir. Use a splash of water to thin.

  7. Take the oven dish out the oven, serve the cabbage and the sauce to some plates or bowls along with a side salad of rocket.

  8. Drizzle with the tahini dressing

Enjoy :)




Cruciferous veggies are nutrient dense and have many nutritional benefits. They’re rich in vitamins, minerals and phytonutrients, including several carotenoids (beta- carotene, lutein, zeaxanthin) vitamins C, E, K, folate, calcium, magnesium, potassium and iron.


They are also a good source of fibre and antioxidants. Being high in fibre this helps to:

  • Help control blood sugar levels, and reduces sugar spikes after a high carbohydrate meal

  • Normalises bowel movements

  • Feeds the ‘good’ bacteria in the intestine

  • Helps to maintain a healthy weight by supporting the digestive tract

  • Helps eliminate toxins and excess hormones via bowel movements.


What makes them so important is that they contain a certain compound called indole-3-carbinol (I3C) and other important natural phytochemicals such as glucosinolates. These chemicals can change the way oestogen is metabolised and help to support liver detoxification.


Tip: It’s by chopping and chewing cruciferous vegetables which results in the formation of these important phytochemicals.


Other sources of cruciferous vegetables are:

Pak choi

Brussels sprouts

Cabbage

Cauliflower

Collard Greens

Kale

Kohlrabi

Mustard Greens

Radish

Swede

Turnips

Watercress


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