A nutritious and tasty dish that is easy to make as well.
The combination of cabbage and beans makes it healthy and truly filling.
With only whole natural plant food ingredients, this is a dish that cares for your health and weight!
Without any oil or sugar, the complex taste is only due to the natural aromas of vegetables and spices.
Nothing artificial or processed, we feel this dish is a testament of how natural plant foods have the best taste of all!
Optimized for Great Health and Weight
Nutrition is not due to one special ingredient. Whole plant foods provide a myriad of known and unknown nutrients that help us stay healthy and trim.
Since there are no oils or sugars, this dish is truly protective of your health.
The beans are practically a superfood, rich in iron, magnesium, zinc, complex carbohydrates and resistant starch. The healthy starches in them keep you full for longer, suppress hunger and feed the good bacteria in your gut. Overall, you lose weight and gain health with beans!
Cabbage belongs to the family of cruciferous vegetables and is rich in antioxidants, vitamins C, E, K and isothiocyanates such as sulforaphane which prevent disease such as cancer.
Onions and garlic contain potent antioxidants as well as organosulfur compounds. Antioxidants practically are the best detoxifiers and are vital for great health.
The savory, mint, bay leaf, marjoram, and parsley are also nutritional powerhouses, rich in antioxidants, minerals, and micronutrients.
The essential fats are not forgotten and the flax seeds cater to those all-important Omega-3 fats.
Baked Cabbage & Bean Casserole
Ingredients
- 3 cups (450 g) white navy beans, 16 oz, cooked
- ½ head (515 g) cabbage, 18 oz, chopped
- 1 medium (120 g) carrot, 4 oz, chopped
- 1 (120 g) onion, 4 oz, chopped
- 1 cup (210 g) canned tomatoes, 7.5 oz, chopped
- 3 cloves garlic, pressed
- 1 tbsp paprika
- 1½ tsp savory
- 1 tbsp mint
- 1 bay leaf
- 1 tsp marjoram
- 1½ tsp Himalayan salt
- 2 tbsp ground flax seeds
Instructions
- Preheat the oven to 200°C (400°F).
- In a large pot, place the chopped cabbage, carrot, onion, tomatoes, and garlic. Pour in a half cup of water (120 ml), season with the spices (paprika, savory, mint, bay leaf, marjoram, and salt) and stir. Cook until tender or about 15 mins, stirring from time to time.
- After that, add the cooked beans and ground flax seeds in the pot as well. Stir everything well.
- Spread the cabbage and beans mixture in a baking/casserole dish. Mine measures 26 x 20 cm (10" x 8"). Add about a ⅓ cup (80 ml) of water. Smooth the surface with a spoon.
- Bake the casserole in the oven for about 25 mins. Enjoy!
Notes
- If you decide to cook your own beans, you'll need about one heaping cup (200g/7 oz) dry beans. Soak them overnight. Then, boil in plenty of water until soft.
This is wonderful. I switched it up using smoked paprika instead of plain paprika. Give it a try. We loved it.
Hi Susan,
I’m so glad to hear that you enjoyed the recipe! Using smoked paprika sounds like a fantastic twist – it adds such a lovely depth of flavor. Thank you for sharing your variation, I’ll definitely give it a try. Happy cooking, and I’m thrilled that it was a hit with you!