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This sweetheart cabbage stew is inspired by childhood recipes and marks the season of late spring and summer when fresh vegetables are abundant. The recipe calls for the finest ripe, fresh, and sweet vegetables.

Star ingredient – sweetheart cabbage!

Sweetheart cabbage makes the best cabbage salad, and it is utterly delicious when marinated and roasted until nearly charred. It also creates the lightest, most scrumptious, and nutritious stews.

This sweetheart cabbage stew is inspired by childhood recipes and marks the season of late spring and summer when fresh vegetables are abundant. The recipe calls for the finest ripe, fresh, and sweet vegetables. This is one of the easiest dishes to prepare, as the only real effort required is chopping the vegetables. After that, it’s simply a matter of layering the ingredients in the pot, seasoning them, and letting everything simmer gently until it’s ready. My special touch is adding pancetta, fried until crispy, but if you prefer a vegan option, you can easily leave it out.

Enjoy this delicious and nutritious stew, perfect for any occasion!

Cabbage: A Valuable Source of Fibre and Calcium for Menopausal Women

Cabbage is an excellent addition to the diet, particularly for women going through menopause. Here’s why:

Menopausal Dietary Needs: Ensuring sufficient calcium in the diet is essential during menopause to support bone health and reduce the risk of fractures.

Rich in Fibre: Cabbage provides a good amount of dietary fibre, which supports digestive health and helps maintain a healthy weight.

High in Calcium: Not only does cabbage contain a significant amount of calcium, but the calcium it provides is also highly bioavailable. This means our bodies can absorb and utilise it efficiently.

Supports Bone Health: Adequate calcium intake is crucial for maintaining bone strength, especially for women in menopause who are at increased risk of osteoporosis.

Sweetheart Cabbage Stew with Seasonal Summer Vegetables

Chopped sweetheart cabbage, carrots, red pepper, onion and tomatoes are layered in the pot, then seasoned and gently simmered. For extra flavour, crispy pancetta can be added if desired.

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Ingredients:

• 2 tbsp olive oil                                                                                                  
• 2 sweetheart cabbages, around 1kg, roughly chopped                                     
• 2 carrots, around 200g, chopped                                                                            
• 1 red pepper, preferably Romano, chopped                                          
• 2-3 tomatoes, peeled and chopped                                        
• 1 red onion, around 120g, sliced in half-moons
• 3-4 cloves of garlic, finely chopped
• 250g smoked pancetta, chopped
• 1 tsp olive oil for pancetta
• 1 tsp Gochujang paste
• 1 tsp paprika
• 1-2 tsp salt or 1 tsp Umami seasoning mixture (Named as such by my husband.)*
• Handful of parsley, chopped
• 500ml water
• Spring onions for garnish (optional)
• Medium-size pot with the lid

*A favourite seasoning blend across Eastern and South-eastern Europe, particularly in the Balkans, is a mixture of dried vegetables (carrots, celery, potato, garlic, parsley root and leaves, leek, and onions) and herbs with salt, often including umami MSG. Look for commercial brands without preservatives, such as “Vegeta” or “Kucharek,” readily available in British supermarkets.

instructions:

1. Start by frying the pancetta until crispy. Once done, place it on a paper towel to absorb the excess fat.
2. Pour olive oil into the bottom of a large pot.
3. Make the first layer with cabbage, then scatter over the carrots, onions, tomatoes, pepper, parsley, and fried pancetta. Reserve some of the pancetta for garnish to add extra crunch.
4. Continue layering until all ingredients are used, finishing with a layer of cabbage.
5. Next, add all the seasonings and pour water over the layers.
6. Cover the pot and bring it to a boil. Once boiling, reduce the heat, loosen the lid to allow some steam to escape, and simmer for 40 to 45 minutes.
7. After 20 minutes, mix the stew thoroughly to ensure the seasonings are well distributed.
8. Adjust the seasoning if needed.
9. Serve the stew with spring onions and the reserved crunchy pancetta.
10. Fresh bread is a great accompaniment for dipping into the delightful juices.

Enjoy!

Enjoy!