Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Roasted cabbage with white beans combines browned wedge edges with a soft lemon-garlic bean base. The wedges roast without a heavy sauce while cooked beans warm on the stove. Partial mashing gives the base body without cream or a blender.
Beans are weighed after cooking and draining. Canned beans can have different salt and label values.
The thin attached core is cooked tender and remains part of the measured serving. For another preparation, see Sheet-Pan Miso Tofu with Cabbage and Mushrooms.
Why Readers May Like It
- 1Measured portions, clear cooking guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured portions with cabbage, sauces and all listed sides included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All measured oil, sauces and sides are included. Discarded soaking, pressing or cooking water is not counted as consumed food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Green cabbage, raw, trimmed, cut into 4 wedges with thin core attached | about one medium trimmed head | 1000 g | 250 kcal | 12.8 g | 58 g | 1 g |
| White beans, cooked without salt and drained | about 4 1/2 cups | 800 g | 1112 kcal | 77.8 g | 200.7 g | 2.8 g |
| Water for the beans | about 2/3 cup | 160 g | 0 kcal | 0 g | 0 g | 0 g |
| Olive oil: 20 g wedges, 8 g beans | about 2 tablespoons | 28 g | 248 kcal | 0 g | 0 g | 28 g |
| Garlic, raw, peeled and minced | about 4 cloves | 12 g | 18 kcal | 0.8 g | 4 g | 0.1 g |
| Fresh lemon juice | about 2 tablespoons plus 2 teaspoons | 40 g | 9 kcal | 0.1 g | 2.8 g | 0.1 g |
| Fresh parsley, washed and chopped | about 1/3 cup chopped | 20 g | 7 kcal | 0.6 g | 1.3 g | 0.2 g |
| Ground black pepper | about 1/2 teaspoon | 1 g | 3 kcal | 0.1 g | 0.6 g | 0 g |
| Table salt: 1 g wedges, 1 g beans | about 1/3 teaspoon total | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Full recipe estimate | 4 servings | — | 1647 kcal | 92.2 g | 267.4 g | 32.2 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Rimmed baking sheet (paid link)
- Wide spatula (paid link)
- Potato masher (paid link)
- Digital kitchen scale (paid link)
- Chef knife and cutting board (paid link)
- Mixing bowls (paid link)
- Measuring spoons (paid link)
Before You Start
Beans are weighed after cooking and draining. Canned beans can have different salt and label values.
Allow about 60 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Heat oven and cut wedges
8 minutes plus oven heatingHeat oven to 425°F / 220°C conventional or 390°F / 200°C fan. Remove damaged leaves and wash cabbage before cutting. Make four similar wedges with a narrow core strip holding each together. Weigh 1000 g trimmed edible cabbage. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Coat the cut faces
4 minutesSpace wedges on a rimmed metal baking sheet (paid link). Brush 20 g oil over both cut sides and exposed edges. Add 1 g salt and half the pepper. Keep the other oil for the beans; no extra spray is needed.
Roast and turn
18–20 minutesRoast 18–20 minutes until the underside browns. Support each wedge with a wide spatula and turn onto its other cut face. Tuck loose leaves close to the wedge instead of leaving isolated scraps at the tray edge.
Soften the centers
15–20 minutes; longer if thickRoast another 15–20 minutes until a knife easily pierces the thick core. If edges are browned but the center remains hard, add 2 tablespoons plain water to the tray and loosely cover with foil for the last 5 minutes. Continue as needed for tenderness.
Warm garlic and beans
2 minutes overlapping roastWhile cabbage finishes, heat 8 g oil in a saucepan over medium-low heat. Stir garlic for 30 seconds without browning. Add all cooked drained beans, 160 g water, the other 1 g salt and remaining pepper. Bring to a simmer.
Mash part of the bean base
5–8 minutes overlapping roastSimmer 5–8 minutes, stirring. Mash about one third of the beans, leaving the rest whole. Stir in all lemon juice and parsley. The base should be spoonable; add a splash of plain water if it catches rather than extra oil.
Arrange four portions
2 minutesDivide all bean mixture between four shallow bowls and place one cooked cabbage wedge on each. Include loose leaves and oil-containing tray juices. A raw hard core needs more cooking, not removal at the table to disguise an unfinished wedge.
Serve the crisp edges promptly
1 minuteServe while browned surfaces still contrast with the soft beans. A serving is one wedge and one quarter of the base. Additional bread, feta or nuts change the estimate and are not included here.
How to Know It Is Ready
A knife enters the core easily; bean mixture is simmered and hot.
Browned cabbage faces and tender cores over creamy, partly mashed beans.
One quarter of the complete recipe, including all listed sides, oil, dressing and sauce.
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 23.1 g protein per serving.
- Cabbage, the listed protein or legumes, accompaniments and measured cooking oil are included in the portion.
Things to Consider
- No milk, egg or wheat is deliberately listed. Check packaged beans and other products for relevant allergens and cross-contact.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Cabbage meal planning
Home cooks looking for a measured vegetarian lunch or dinner.
Home cooking
The thin attached core is cooked tender and remains part of the measured serving.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main ingredients or listed sides, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use dill instead of parsley if preferred, updating its reference. Different bean varieties need their own nutrient values.
- Changing the protein, cabbage cut or accompaniment changes cooking time, texture and nutrition. Follow safe handling and doneness guidance for the replacement and recalculate the estimate.
Allergen Information
No milk, egg or wheat is deliberately listed. Check packaged beans and other products for relevant allergens and cross-contact.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Follow the component-specific storage limits below; rice has a shorter storage window where specified. Reheat hot leftovers to 165°F / 74°C.
Keeping This Cabbage Meal
Divide leftovers into shallow containers and refrigerate within 2 hours, or within 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below. Use within 3–4 days from initial cooking, following an earlier ingredient use-by date. Do not wait for a deep hot pan to cool completely on the counter.
Reheating the Meal
Reheat the portion needed to 165°F / 74°C throughout, checking several places with a food thermometer. Stir or turn where possible and add a little water to prevent drying. Keep cold sauces separate and serve promptly.
Follow USDA leftovers guidance. For another meal idea, browse Red Cabbage and Quinoa Salad with Chickpeas.
Frequently Asked Questions
Yes, but they brown and soften faster. Check early and share the same total raw edible weight across four portions.
No. Partial mashing thickens the beans while retaining texture and avoids blending hot liquid.
Use the drained weight and recalculate from the product label. Rinsing does not give a precisely predictable sodium reduction.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Rimmed baking sheet
Spaces cabbage for browning.
Compare on Amazon → (paid link)Paid link · opens in a new tabWide spatula
Supports wedges while turning.
Compare on Amazon → (paid link)Paid link · opens in a new tabPotato masher
Thickens beans without a hot-liquid blender.
Compare on Amazon → (paid link)Paid link · opens in a new tab
