Cabbage & Cannellini Salad

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This recipe is so simple and so good. It’s a favorite on a busy weeknight when I don’t have a lot of time to prepare. It works as a side dish or an entree — I like it as is, while my husband loves it with leftover chicken and rice mixed in. The juice from the white kidney beans adds a creamy texture that pretty much makes the dish. I could eat an entire bowl of this stuff. And yes, I have.
One more note: I specifically use the Eden Foods brand of beans because of their preparation method — they soak the beans overnight and cook them with kombu prior to canning.

Further Food Nutritionist Commentary:

I love this super quick whole food protein packed side dish!
Napa cabbage is a type of cabbage that originated in China. This light-colored cabbage contains polyphenols, which act as antioxidants. Onions have been shown to provide important anti-inflammatory benefits and is a natural prebiotic. Cannellini beans (aka white kidney beans) are often an overlooked food. Their high fiber content helps prevent blood sugar levels from rising too quickly after a meal, making them a good choice for individuals with diabetes. These beans are also a great source of iron and plant protein. Perfect for those needing a little more iron in their bodies and for vegetarians and vegans. Try this on Meatless Monday!

By Kathleen Benson, RDN LD

Cabbage & Cannellini Salad

  • Prep Time: 5 minutes
  • Cook Time: 15 minutes
  • Servings: 2

Ingredients

1 tablespoon high-heat oil (I like Chosen Foods Avocado oil)
1 onion (sliced)
salt (to taste)
1 head of Napa cabbage
1 can of Eden Foods organic white kidney (cannellini) beans (slightly strained but not rinsed)

Instructions

1. Coat a large saute pan in oil.
2. Add onions and sprinkle with salt.
3. Heat over medium-high flame until onions begin to caramelize, 4-5 minutes.
4. Stir onions and allow to caramelize another 1-2 minutes.
5. Add napa cabbage and sauté until cabbage begins to wilt.
6. Lower flame to low-medium and add beans with their liquid.
7. Saute another 1-2 minutes until vegetables and beans become thick and “creamy”.

1. Coat a large saute pan in oil. 2. Add onions and sprinkle with salt. 3. Heat over medium-high flame until onions begin to caramelize, 4-5 minutes. 4. Stir onions and allow to caramelize another 1-2 minutes. 5. Add napa cabbage and sauté until cabbage begins to wilt. 6. Lower flame to low-medium and add beans with their liquid. 7. Saute another 1-2 minutes until vegetables and beans become thick and “creamy”.

Nutrition Information

Per Serving:  Calories: 217; Total Fat: 8g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 474mg; Potassium: 413mg; Carbohydrate: 30g; Fiber: 9g; Sugar: 8g; Protein: 9g

Nutrition Bonus:  Vit C: 52%; Iron: 11%

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