13 mai 2025

Cabbage in All Its Forms: Lacto, Chips, Salad, Roasted

In the world of vegetarian cooking, cabbage holds a special place thanks to its variety of types, countless health benefits, and numerous culinary possibilities. This article invites you to explore four interesting ways to prepare cabbage: lacto-fermentation, cabbage chips, cabbage salad, and the roasted version. We will discuss the nutritional benefits of cabbage, tips for successfully preparing these different forms, and ways to incorporate it into your daily life. Enjoy reading and bon appétit!

Introduction and Benefits of Cabbage

Cabbage belongs to the large family of brassicas, which includes broccoli, cauliflower, kale, Brussels sprouts, and mustard, among others. It is renowned for its impressive nutritional qualities. Cabbage is often appreciated for:

Its high level of vitamin C.
Its fiber content.
Its content of vitamins B and K.
Its richness in minerals like potassium, calcium, and magnesium.
Its antioxidants, notably flavonoids.

Cabbage also stands out for its diversity, as there are many varieties: green cabbage, red cabbage, pointed cabbage, curly kale, Savoy cabbage, Chinese cabbage, etc. This diversity is reflected in the flavors (milder or more peppery) and textures (tender leaves, firmer leaves).

It is advisable to regularly consume cabbage, as it helps cover part of the daily nutrient needs (vitamins and minerals) while providing essential fibers for the proper functioning of our digestive system. Once you learn how cabbage can be prepared in different forms, you’ll see that it’s very easy to make it the centerpiece of many healthy, delicious, and varied dishes.

In this article, we will explore four preparation techniques: lacto-fermentation, making cabbage chips, salad, and the roasted version. You’ll see that each of these methods offers different flavors and benefits.

1. Lacto-Fermented Cabbage

1.1 What is Lacto-Fermentation?

Lacto-fermentation is a very ancient preservation process based on lactic fermentation. This process involves lactic bacteria (of the Lactobacillus genus) that transform the sugars naturally present in foods into lactic acid. This acid creates an acidic and protective environment, thus preserving the food from the proliferation of undesirable microorganisms.

In the case of cabbage, the emblematic preparation is sauerkraut (mainly based on white cabbage). However, almost any type of cabbage can be lacto-fermented: you can even play with colors (red cabbage, green cabbage, Savoy cabbage) to obtain jars with varied hues. Lacto-fermentation also helps preserve many vitamins and improve the digestibility of cabbage.

1.2 Benefits of Lacto-Fermented Cabbage

Rich in probiotics: Lactic bacteria promote the balance of intestinal flora and strengthen the immune system.
Better digestibility: The lactic acid resulting from fermentation facilitates nutrient absorption and eases digestion.
Long preservation: Lacto-fermented preparations keep for a long time without the need for sterilization or pasteurization, as long as the process and hygiene rules are followed.
Subtle and tangy taste: Lacto-fermented cabbage has a pleasant and tangy flavor, ideal for enhancing salads, sandwiches, and various dishes.

1.3 How to Prepare It?

For the simplest cabbage lacto-fermentation, follow these steps:

Choose a good quality cabbage (green, red, or Savoy cabbage). Remove damaged outer leaves.
Wash it, then finely slice it.
Weigh the sliced cabbage and add about 2% salt relative to the weight of the cabbage (e.g., 20 g of salt for 1 kg of cabbage).
Place everything in a large bowl or container.
Vigorously knead the cabbage with the salt for several minutes until it releases water.
Fill a jar, pressing the cabbage down well. The juice should cover the cabbage to prevent oxidation.
Place a weight (or a reserved cabbage leaf) on top to keep the cabbage submerged in its juice.
Seal tightly and let ferment at room temperature for 1 to 2 weeks (depending on temperature and desired taste).
Taste from time to time. When the cabbage has the desired acidity, it can be placed in the fridge to slow down fermentation.

After a few days, small bubbles often appear, indicating that fermentation is underway. Once ready, lacto-fermented cabbage can be stored for several months in the refrigerator.

1.4 Practical Tips

Adjust the salt content according to your taste and the desired preservation duration.
Spice and flavor: Add spices (juniper berries, caraway seeds, pepper) or herbs (garlic, onion) to vary the flavors.
Monitor the liquid level: Ensure the cabbage remains submerged. If necessary, add a little salted water.
Use special jars: Jars with a rubber-sealed lid are ideal, as they allow excess gas to escape while protecting the contents from ambient air.

2. Cabbage Chips

2.1 Why Chips?

There’s nothing like cabbage chips to add a fun and crispy touch to this wonderful plant. Kale chips are often mentioned. However, you can experiment with other varieties: curly kale, Savoy cabbage, pointed cabbage, or even leaf by leaf of the large headed varieties. Cabbage chips make a light appetizer, rich in fiber and vitamins, much healthier than industrial potato chips.

2.2 Nutritional Advantages

Low in calories: Cabbage chips, especially baked, are significantly less caloric than traditional chips fried in oil.
Fiber content: Fibers encourage satiety and optimize digestion.
Rich in micronutrients: Even though cooking partially reduces some vitamins, you still retain many minerals and antioxidants beneficial to health.

2.3 How to Prepare Cabbage Chips?

Here’s how to make cabbage chips, especially with kale, which is highly appreciated for its texture:

Preheat the oven to 150°C.
Prepare the cabbage leaves: Remove the large veins, keeping only the leaves.
Wash and dry thoroughly (any drop of water can hinder crispiness).
Place the leaves flat on a baking sheet lined with parchment paper.
Lightly brush with olive oil (or canola oil, according to your preference).
Salt and pepper, optionally add spices (paprika, curry, mild chili).
Bake for 10 to 15 minutes, checking regularly, until the leaves are crispy but not burnt.
Let cool on the sheet.

Once ready, your cabbage chips can be stored in an airtight container, although they are best consumed the same day. To innovate, you can also sprinkle with nutritional yeast for a cheesy flavor or mix in sesame seeds. Try different spices to vary the pleasures: curry, turmeric, herbes de Provence, smoked paprika.

3. Cabbage Salad

3.1 Different Salad Variations

When thinking of cabbage salad, one often visualizes the American coleslaw (based on finely sliced white or red cabbage, grated carrots, all mixed with a creamy sauce). However, there are countless possible cabbage salads, by playing with several parameters:

Type of cabbage: white cabbage, red cabbage, pointed cabbage, Chinese cabbage, etc.
Dressing: creamy sauce (vegan mayonnaise), vinaigrette, sweet and sour sauce (oil, vinegar, maple syrup, mustard).
Additional ingredients: carrots, celery, apple, raisins, nuts, sesame or poppy seeds, etc.
Herbs: chives, coriander, parsley, dill.

3.2 Keys to a Good Cabbage Salad

Slice very thinly: The thinner the cabbage is cut, the easier and more pleasant it will be to eat raw.
Massage the cabbage: If you want to soften it, you can lightly massage it with a little salt and lemon juice before dressing.
Let it rest: A cabbage salad often gains in flavor if left to rest in the refrigerator for an hour or two before eating.
Personalize: Play with condiments, add seeds (sesame, sunflower, pumpkin) for crunch, or apple for a sweet touch.

3.3 Simple Cabbage Salad Recipe (Vegan Coleslaw Style)

Here’s an example of a cabbage salad in the coleslaw style, in a vegan version:

Finely slice a small white cabbage (about 500 g of cabbage).
Grate two medium carrots.
Prepare a sauce:
- 2 tablespoons of vegan mayonnaise.
- 2 tablespoons of plant-based yogurt (soy or coconut).
- 1 teaspoon of mustard.
- 1 tablespoon of apple cider vinegar.
- 1 teaspoon of maple syrup or sugar.
- Salt, pepper.
Mix the cabbage and carrots in a bowl, then add the sauce.
Cover and let rest in the fridge for at least an hour.
Enjoy as is, or serve as a side with a veggie burger, oven-baked sweet potato fries, or a legume dish.

4. Roasted Cabbage

4.1 Why Roast Cabbage?

Roasting a vegetable like cabbage may seem unusual, but it’s a very simple way to give it a caramelized and slightly sweet flavor. Oven cooking concentrates the flavors, develops gourmet aromas while retaining a beautiful texture. Roasted cabbage can be sliced or quartered and is perfect to accompany a vegetarian dish based on grains and legumes, or simply enjoyed as is with a sauce.

4.2 Preparation Method

Preheat the oven to 200°C.
Choose a head of cabbage (green or red) or Savoy cabbage. Cut into slices about 2 cm thick or into quarters (keeping a piece of core to hold it together).
Place the slices (or quarters) on a baking sheet lined with parchment paper.
Lightly brush with oil (olive or canola). Season with salt, pepper, herbes de Provence, cumin, or paprika according to your taste.
Bake for about 25 to 30 minutes, turning halfway through, until the edges are golden and slightly crispy.
Serve hot, possibly drizzled with a squeeze of lemon juice or garnished with a tahini or plant-based yogurt sauce.

4.3 Accompaniment Ideas

Creamy sauce based on plant-based yogurt, garlic, lemon juice, and chives.
Mustard sauce: mix mustard, maple syrup, and a little oil.
Vegan mayonnaise with lemon and herbs.
Tangy condiment: mix a little balsamic vinegar and maple syrup for a sweet and sour glaze.

Roasted cabbage is delicious with grains like quinoa, spelt, or pearl barley. It pairs well with chickpeas, lentils, or even grilled tofu. Consider varying the spices: mild chili, smoked paprika, ras-el-hanout for an original culinary journey.

5. Conservation and Organization Tips

Cabbage is very versatile and can be prepared in large quantities. To save time in the kitchen:

Buy a whole cabbage, especially if cooking for multiple meals.
Keep part raw in the fridge (cut but well wrapped) for salad or quick roasting.
Start a lacto-fermentation process to enjoy probiotic benefits and have fermented cabbage available at all times.
Make some cabbage chips occasionally: this preparation takes little time and is enjoyed very quickly.

Cabbage keeps for several days in the fridge once cut (up to a week, depending on the variety). You can even blanch and freeze it if you want to keep it longer. As for lacto-fermented cabbage, it often keeps for several months in the fridge, as long as the jar remains intact and the preparation submerged.

6. Cabbage in Everyday Vegetarian Diet

Beyond the four forms presented, cabbage can be transformed in many ways: in soups, curries, pies, patties, or even in green smoothies. For example:

Curly kale: Excellent in green smoothies with apple, cucumber, and lemon or in vegetable stir-fries.
Chinese cabbage (pak choi, bok choy): Perfect for Asian cuisine. Stir-fried in a wok with garlic, ginger, a touch of soy sauce, and tofu.
Red cabbage: Cooked, it can accompany red beans and quinoa with paprika, or be finely sliced raw in a colorful salad.
Cauliflower: Baked with spices (paprika, curry), in puree, gratin, or in “cauliflower rice” version as a rice substitute.

Thanks to its richness in micronutrients (notably vitamin C, vitamin K, and antioxidants), cabbage integrates harmoniously into a balanced vegetarian diet. The fibers it contains play an important role in intestinal health and transit regulation. Moreover, cabbage is a very accessible and economical vegetable, making it an excellent ally for preparing nutritious and tasty meals without breaking the bank.

To help you include cabbage more often in your meals, here are some vegetarian menu ideas:

Starter: Small salad of lacto-fermented cabbage, grated carrots, and sunflower seeds. Drizzled with a dash of sesame oil.
Main course: Oven-roasted cabbage quarters, served with green lentils and quinoa, all accompanied by a tahini sauce.
Dessert: Apple and pear compote, sprinkled with cinnamon.

Starter: Lightly spiced kale chips with a hint of smoked paprika and a bit of nutritional yeast for a “cheesy” taste.
Main course: Hearty soup with curly kale, potatoes, and white beans, garnished with aromatic herbs (parsley, thyme).
Dessert: A vegan chocolate cake, for a touch of indulgence.

Starter: Raw red cabbage salad, apples, nuts, and a cider vinegar and whole-grain mustard vinaigrette.
Main course: Stir-fried marinated tofu and Chinese cabbage (pak choi) with ginger and soy sauce, served with basmati rice.
Dessert: Vegan cheese made from cashews, with a drizzle of maple syrup, raisins, and a few slices of pear.

Conclusion

Cabbage is an extraordinary vegetable that can be transformed and highlighted in vegetarian cooking in numerous ways. Lacto-fermented, it is rich in beneficial probiotics for intestinal flora and offers a distinctive tangy taste. As chips, it provides a surprising crunch and a healthy alternative to classic chips. In salad, it is crunchy, fresh, and lends itself to countless variations. Finally, roasted in the oven, it develops caramelized aromas and an appreciable tender texture.

In addition to its taste and ease of use, cabbage is a valuable ally for health due to its high content of vitamins, minerals, fibers, and antioxidants. Its relatively low cost and long shelf life make it a particularly interesting vegetable to keep in your refrigerator or pantry.

We hope this article has shown you that the possibilities for preparing cabbage are endless. Let your creativity run wild. You can thus create delicious, healthy, and economical recipes. Whether it’s devouring delicious cabbage chips as an appetizer, making homemade sauerkraut, or enhancing roasted cabbage with just the right amount of spices, this wonderful vegetable will not fail to surprise you.

Enjoy experimenting, mixing flavors, and enriching your diet with this versatile vegetable. Cabbage will accompany you throughout the year, adapting to your desires and needs. So, let yourself be tempted by its different forms and take the opportunity to revisit your favorite dishes or create new ones. Happy cooking and bon appétit!