While they dont exactly taste like cabbage, some of these substitutes share similar flavor notes and a lot of the same texture! Spinach is a mild-tasting green thats a staple in many kitchens around the world. I get whatever is in season so it doesnt matter if I want broccoli when its arugula and cucumber season. Consuming it this way is also the most nutritious according toHealthline, just two cups of raw escarole pack 164% of the daily recommended value for vitamin K, 58% for vitamin A, and 30% for folate. Try using Swiss chard in place of spinach in casseroles, stews, and frittatas. 1. It can be eaten cooked or raw. What is more nutritious cabbage or lettuce? Though not perfect, spinach is a fantastic substitute for cabbage, especially if you are looking to pack a recipe with nutrients. Clearly, they havent been with you long enough or havent been paying attention. The reason: Spinach is loaded with oxalic acid, which blocks the absorption of iron and calcium but breaks down under high temperatures. Arugula, kale, butterhead lettuce, and Swiss chard are just some examples of nutritious and delicious greens you can use as spinach substitutes. How Much Salt Do You Add To Cabbage For Sauerkraut? I sprout my own mung beans and eat tofu often. The nutritional content is also different between the two foods. Bok Choy stems have a sweet feel and are nutritious like spinach, so you can utilize them as a substitute for an enormous assortment of recipes that require spinach. It has different types of vitamins and minerals. Kale is rich in several important nutrients and may offer multiple health benefits when. Step 2 In a large skillet over medium . Once cooked, the cabbage leaves will become tender but will more or less retain their characteristic green color! Some are all three combined. Additionally, if there are any damaged or unused stalks, you can freeze them for your next veggie scrap broth. Crunchier lettuces like iceberg and romaine wont have the same texture as spinach, but softer lettuce varieties such as butterhead lettuce, also known as bibb lettuce, make excellent substitutes for spinach. Though not perfect, spinach is a fantastic substitute for cabbage, especially if you are looking to pack a recipe with nutrients. Set aside. While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K. Both are linked to improved heart health, increased weight loss, and protection against disease. It's also an excellent source of vitamins and antioxidants, thanks to the beta carotene, vitamin C, and vitamin E in pumpkins. You eat way more cabbage than my men will. Place fish in milk. Swiss chard is a leafy green vegetable that belongs to the same plant family as spinach. In addition, it holds up in cooking without becoming a slimy mess, and its nutty taste is good enough to enjoy on its own. This versatile member of the chicory family has been enjoyed since ancient times and widely cultivated in Europe for at least five centuries, earning a special place in Italian and English cuisine (viaThe Ecology Center). Kale may be eaten raw (in salads and smoothies), cooked, steamed, or made into soup. The slight bitterness of an escarole is quite difficult to replace. English names for tatsoi include "spinach mustard" and "rosette bok choy," which should give you an idea of its appearance and flavor profile. Add -1 can of canned spinach per pound of meat and mix with bread crumbs, veggies, and whatever other ingredients you usually add. In addition to its culinary versatility, spinach is a nutrition powerhouse. Check every 20-30 minutes to make sure it doesn't simmer dry. Here's how: While you're preparing the rest of the burger, heat a pan with water. Kale. Jules, you are amazing! People often refer to it as spinach beet. Can you use lettuce instead of cabbage in dumplings? I use dried beans and lentils weekly to make ahead stews and soups and have a large patch of rhubarb I have been coaxing to grow in our East Tennessee heat. [deleted] 4 yr. ago. I dont really work in cups for measuring leafy greens because its so difficult to be consistent with the amount of fill. Collard Greens Cooked spinach wilts considerably more than cooked cabbage so consider substituting less cabbage when cooking in a recipe. However, cooked turnips also become noticeably less peppery and take on a nutty, earthy, and slightly sweet flavor! Spinach Spinach is also an ideal replacement for kale in many different recipes, like soups, salads, and baked dishes. Baby spinach is also a good substitute for kale in juicing. Arugula contains a number of vitamins and minerals, as well as sulfur compounds called glucosinolates (GSLs). Of course, its mild flavor and crunchy mouthfeel make tatsoi ideally suited to substitute baby spinach in any recipe where it would be used fresh. So maybe some roast eggplant or zucchini or mushrooms? And if you don't happen to have this vegetable on hand, the great news is that there are plenty of alternatives that make excellent dietary sources of all these nutrients and can be incorporated into any dish. Cooked cabbage is tasty and becomes very tender when cooked, so it generally would blend well into a recipe. Bok choy is an ideal replacement for cabbage in several recipes. 8. However, raw spinach can more or less provide the same bite as cooked cabbage and can be used in many recipes. Curly Green Kale 2. I do use a lot of broccoli and cauliflower and kale in my recipes. The leaves can be shredded and cooked down, adding so much flavor (and health benefits!) While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K. Both are linked to improved heart health, increased weight loss, and protection against disease. Raw watercress has a slightly peppery flavor, but cooked watercress is a bit milder. Hi Jule, Place lid on top and allow to simmer on medium for ten minutes. Thank you so much for sharing! While the consensus is that cooking leafy greens adversely affects their nutritional value, particularly vitamin C content, collard greens are so high in it that they retain a decent amount even after heat treatment, perNutritionFacts.org. However, cabbage is still considered to be one of the healthiest vegetables and is primarily used for its health benefits, crunchy texture, and balanced flavor. Set aside. Just simmer the meat on low for 2-3 hours and keep it covered. So whatever your reason for substituting spinach might be, doing so is a great way to get acquainted with different leafy greens, explore their culinary potential, and reap the health benefits. Our website services, content, and products are for informational purposes only. Squeeze the juice from 2 lemon wedges over the cabbage. In a small bowl combine the tomato paste, garlic, coriander, cumin, turmeric, and black pepper. I dont now how to cook without adding onions and garlic to a dish! Farro. Thanks. Just make sure it is dry before adding. Cook, stirring occasionally until the cabbage is tender and some of the cabbage begins to turn a light brown; 10 to 15 minutes. Im wondering what do you do with your rhubarb? Radicchio Red leaf lettuce is a colorful addition to your favorite salads and sandwiches. Raw shredded cabbage or slaw is famously paired with mayonnaise and can be found in several varieties around the world. Kale is harder and high in iron, vitamin K, antioxidants, and fiber. On a more general note, you could substitute any cooked veg or legumes. Its leaves are tightly packed in layers and just like cabbage. Hi, I'm Jaron, the food enthusiast and founder of Foodsguy.com. I usually follow the recipes and make substitution, if I cant find certain ingredient. Bok choy can be sauteed, grilled, baked, fried, and more. It can also be eaten fresh or cooked. If youre after sauces heres a list of my faves It's cheaper than most other lettuces. WATERCRESS - A Perfect Substitute for Spinach in Japchae. This cruciferous vegetable is a good source of a number of vitamins and minerals, such as calcium, iron, folate, and potassium, as well as beneficial compounds like glucosinolates and flavonoids (16, 17). If youre making a salad and plan on using kale as a substitute for raw spinach, its best to use baby kale because its more tender than mature kale. It is noticeably used more in Asian cuisine and its presence can be seen in many Chinese dishes. It can be said that between the two vegetables, spinach is said to be healthier than broccoli as it has high water content, a lesser amount of sugars and is richer in protein, magnesium, Vitamin E, manganese and potassium as compared to broccoli. A member of the mustard family, arugula is known for its delicate flat leaves and signature peppery taste. Save my name, email, and website in this browser for the next time I comment. If you plan on using raw chard as a spinach substitute in salads or other dishes where you want fresh greens, opt for the green stalk variety, dubbed "butter chard" due to its milder taste and bitterness (viaSpecialty Produce). I do try to mix up my choices with parsnips, rutabaga, snow peas, spinach, summer squash, bok choy and onions. If slightly cooked, it can have a better flavor than cabbage too. Another characteristic of cabbage is that it doesnt lose a lot of its color when cooked. The leaves can be used whole as wrappers for rice or meat-based fillings, or the head can be cored and cut into wedges for boiling or steaming. Which is more nutritious spinach or broccoli? Its delicious both when raw and when cooked and can be used in the same way as spinach in many recipes, such as soups and stir-fries. You can substitute cabbage for spinach under most circumstances. I have type 2 diabetes as well but a lot of cauliflower and cabbage upsets my guts. But Ive always been one to randomly substitute, and heres why: First, Im in the opposite hemisphere from you Which is healthier red cabbage or spinach? Spinach is also easier to cook. Raw, kohlrabi will have a taste similar to broccoli or cauliflower. You can also massage mature kale with some olive oil to make it more tender if youre using it in a raw dish. 7. Ill forward your blog. Starting with one of the most popular substitutes, kale is a nutrient-rich leafy green with a slightly bitter taste. In equivalent raw weight, bok choy contains more vitamin C, vitamin A, and some other nutrients than spinach and around the same amount of calcium. Spinach is higher in Vitamin K, Vitamin A RAE, Folate, Manganese, Iron, Magnesium, Vitamin E , Copper, and Potassium, however Red cabbage is richer in Vitamin C. Daily need coverage for Vitamin K from Spinach is 371% higher. And if that's not enough, a 100-gram serving of tatsoi contains two times as much calcium as milk, according toHeal with Food. If you have a big bunch at your disposal,The Vegan Atlasrecommends lightly steaming or sauteeing them in place of cooked spinach. Spinach Spinach leaves are known as superfoods due to their numerous amounts of vitamins, minerals, and antioxidants. Kamila. Potatoes. Romaine lettuce Romaine lettuce is a great spinach substitute in different salads. Almost all of the substitutes will fare well for 14 days as long as they arent cut. He wasnt thrilled with my choice, because even though he likes asparagus, wed had it enough recently that he was tired of it. The best substitutes for cabbage are Kale, Bok Choy, Kohlrabi, Choy sum, Savoy cabbage, Brussels sprouts, Napa cabbage, Celery, Endives, Iceberg lettuce and Green beans. The Bottom Line. Fresh and frozen spinach are delicious in recipes such as egg dishes, soups, pastas, stir-fries, smoothies, and baked goods. Besides the obvious high vitamin K and A content, one cup of boiled beet greens contains more potassium and copper than an equal amount of cooked spinach (viaNutritionData). Hi Jules from far Bulgaria :-) Hmm, Ill also have to explore your recipes, too! Although it doesnt share the same flavor notes, its dense leaves and its texture can prove to be useful. Healthline Media does not provide medical advice, diagnosis, or treatment. Its Packed With Nutrients Half a cup of cooked cabbage has about a third the vitamin C you need for the day. However, they also contain high levels of oxalates, so it is advised to boil them in generous amounts of water before consumption (viaGarden Therapy). Since all of the types share the same flavor, you can freely substitute different types of cabbage for more or less the same result. Perhaps the best way to use kale as a substitute for cabbage would be in salads or slaw recipes. Boil the soup for 10 minutes. Spinach doesnt have the same crunch and can become very tender when heat is applied to the leaves. Moreover, it's a common ingredient in Asian-inspired soups, so next time you stumble upon a vegetable wonton soup recipe that calls for both spinach and bok choy, you can safely substitute one for the other. Stir to combine completely. It is packed with a lot of nutrition and will easily win over cabbage in many side-by-side comparisons. I couldnt find broccoli, so in a moment of brilliance I bought asparagus, which looked really good. Well turn you into a substitution pro in no time :), Join 39,339+ readers of my weekly newsletter and Ill send you a copy of my printable Ingredient Substitute Cheat Sheet and my 102 page eCookbook. You can use arugula in any dish that calls for kale, including salads, soups, and stir-fries. Thank for posting this! If you are looking for substitutes for lettuce that are bit more unusual but like the flavor of spinach, try growing Good King Henry ( Chenopodium bonus-henricus ). Your email address will not be published. kale or arugula. Cooked spinach wilts considerably more than cooked cabbage so consider substituting less cabbage when cooking in a recipe. However, cabbage contains significantly more vitamins and minerals than iceberg lettuce, including vitamins C and K, folate, and potassium ( 1 , 2 ). Just steam them and use them however you like! Its a staple of the Mediterranean diet, and people often enjoy it raw in salads. Skip the knife: You can use a mandoline or plastic V slicer or a food processor (shredding blade for solid vegetables; slicer for irregular vegetables like cabbage) instead, said Rick Rodgers. Kale is arguably better than cabbage when it comes to nutrition and provides a much heartier bite. Though vegetables are incredibly healthy, many people don't get enough servings each day. Perfectly steamed slices of zucchini can add an incredible texture and flavor to any dish so we highly recommend that you try it out the next time you make a mixed salad! And if you dont have cabbage, there is no need to panic. This member of the cabbage family is a staple of Chinese and other Asian cuisines, revered for its pleasant color and elegant shape to the point of becoming immortalized in jade and showcased in museums (via Gastro Obscura). Whether someone is allergic to rice, trying to eat fewer carbs, or reduce their calorie intake, there are many affordable . Read below to learn more about cabbage substitutes, how they taste, how they compare, and the best ways to use them in everyday cooking! Types, Benefits, and Food Sources, Swiss Chard: Nutrition, Benefits, and How to Cook It. I agree Susan I think the brassicas are much harder to tire of. Kale is a dark, leafy green vegetable related to collard greens and cabbage. You can substitute cabbage for spinach under most circumstances. Try bok choy, blanched collard greens, Brussels sprouts, or even kimchi in place of the cabbage. Lentils have always been a stand-in for meat since the beginning of veganism. Combine. Butterhead lettuce is a good source of folate and vitamin K, providing 10% and 46% of the Daily Value (DV) for these nutrients per 1 cup (55 grams), respectively (3). 9. E.g dressings and sauces, etc. In addition to its flavor properties, it is prized as one of the low-oxalate greens rich in calcium. Although its not as well known as the other greens on this list, purslane is just as nutritious. baking powder to 1 tsp. Don't be afraid to use it with ginger or garlic too! But your substitution guide will be really good as my boyfriend complains about lacking variety of vegetables hes not thrilled about cauliflower & broccoli duo as I am. Depending on how tender you want it to be, you can cook it for 5-10 more minutes with condiments for the desired texture. 3. There are many great substitutes for cabbage, including bok choy, cauliflower, kale, turnips, zucchini, chard, and savory cabbage. Cooked spinach wilts considerably more than cooked cabbage so consider substituting less cabbage when cooking in a recipe. Arugula, kale, butterhead lettuce, and Swiss chard are just some examples of nutritious and delicious greens you can use as spinach substitutes. Bok Choy can easily be substituted by cabbage at any time. Why Should Girls Not Eat Too Much Cabbage? On their own, raw cabbage leaves have a distinct peppery flavor, although the flavor isnt as strong as other leafy vegetables, it is still considered to be noticeably peppery. Your body needs folate for critical functions such as cell division and DNA synthesis. They can be cooked in many ways but are usually prepared via steaming. Zucchini isnt a perfect substitute but if you are going for a hearty and delicious vegetable then you should seriously consider using it. Compared to spinach, amaranth greens demonstrate higher counts of calcium, protein, and vitamin C (viaCritical Reviews in Food Science and Nutrition). On the other hand, kale, watercress, and swiss chard will give your soups, sauces, and dips the creamiest texture. Raw zucchini has a slightly bitter and peppery flavor but once cooked, it will become a bit sweet and earthy with a rich feel. Instructions. 9. For most people it is perfectly OK to eat spinach every day. 2.. Turnips are a mild, pungent tasting vegetable with a slightly bitter and spicy undertone. Although spinach tastes a little different from kale, it can still enhance the flavor of your soup. Instead, they taste more neutral (but more subtly bitter than not) and are in turn able to be used in a wide range of recipes. Stir well to combine. This vegetable can be either sliced or diced but it isnt known to be of much utility when shredded. Plus, both these vegetables can be used interchangeably in almost every recipe that calls for regular cabbage. Now that you know the characteristics of cabbage and its uses in various scenarios, lets take a look at 9 substitutes for this fantastic crunchy vegetable. Significantly more alpha carotene per 100g. GSLs are found almost exclusively in cruciferous vegetables such as arugula and broccoli, and diets high in these vegetables have been linked to a reduced risk of disease, including a lower risk of certain cancers and heart disease (2). These ITCs from arugula have powerful anti-inflammatory and antioxidant properties and have been shown to have anticancer effects. Pour 1 1/2 cup water, then sprinkle in some seasoning salt, and black pepper. A relatively new addition to the North American market, it's gaining popularity thanks to its delicate flavor, which ranges from earthy and nutty to lightly tangy, and its impressive nutritional profile. Spinach is more than six times richer in magnesium and more than three times higher in potassium than cabbage. Green Bean Slaw In this salad, tender haricots verts get tossed with crunchy strips of carrot, red pepper and parsnip. If you want to make the flavor tamer, even the briefest cooking will help, so incorporating a few leaves into a tofu scramble might be a good idea. Heat ghee in skillet until melted and hot. What. This vegetable can be found around the world and is a staple in many regions. Taste then adjust with more salt, pepper, and lemon juice as needed. As mentioned, cabbage is available in many sizes. In addition, you can enjoy bok choi as a raw celery alternative. 6 Mix it into scrambled eggs or omelettes. Even if you can only find the roots,slicing the tops off and placing them in wateris a surefire way to grow your own beet greens for no extra charge. Be careful when substituting beets though as they are known to expel a very dark color and also have several dyeing and commercial applications due to this characteristic too! Pumpkin puree is a delicious plant-based butter substitute that adds both moisture and a sweet, nutty flavor to recipes. Keep reading for what can happen if you eat too much spinach or have specific health conditions such as kidney disease or are on blood thinners. The majority of vegetables like spinach offer great versatility in cooking. If you cannot eat spinach, there are many substitutes you can use that can help provide similar health benefits. Place the cream cheese, mozzarella, feta, and chopped baby spinach into a large mixing bowl. A couple of weeks ago I did grocery shopping for him because his hip was hurting too badly. The Bottom Line. Watercress is an often overlooked leafy green vegetable that packs a powerful nutrient punch for very few calories. Joined: Mar 9, 2006 Messages: 126 Likes Received: 7 Location: west . Adding more leafy green vegetables to your diet is a great way to take care of your health. Does arugula taste like spinach? Most arugula sold in grocery stores is quite mild, with a slight peppery taste. Spinach has 469g of Vitamin A RAE, while Cabbage has 5g. Feel free to experiment! [], [] Source: https://thestonesoup.com/blog/2020/01/17/vegetable-substitutes/ [], Your email address will not be published. 9 Health and Nutrition Benefits of Red Leaf Lettuce, 10 Impressive Health Benefits of Watercress, What Are Polyphenols? Im sure there is another website out there who will know though :). 7. However, it would work just as well in aneasy sauted spinach soup recipeor in a stir-fry since heat lends tatsoi a pleasant buttery texture. This article reviews whether frozen vegetables. When choosing the perfect bouquet of this delicate green at the store, follow the same rules you would for spinach: focus on the ones with perky, glossy, dark leaves free of yellowing or slimy bits. Together with spinach and chard, its two close relatives, they form the high-oxalate trio, which means it's best to cook them in water (which absorbs 60% of the oxalates and should then be discarded) before consumption (viaNutritionFacts.org). Many recipes make use of chards in different ways. You can use kale as a substitute for spinach, but youll want to choose the right type depending on the recipe. This spinach alternative is a great addition to any salad, as well as soups and pasta. I am working more and more towards a whole food plant based lifestyle but I cannot have cauliflower and so many recipes call for it! All rights reserved. Still, about a third of it is grown locally, primarily in California, and is available in supermarkets year-round, with peak season occurring during winter (via Houstonia). Like the other substitutes, they retain a high amount of nutrients even when heated. Food and Travel Magazinerecommends stir-frying it with ginger, chili, sesame, and soy sauce if you want to take it even further. Spinach is one of the most popular leafy green vegetables. Bulgur wheat. There are many similarities between the two which makes them perfect for replacing each other in most recipes. Kohlrabi. Additionally, keep in mind that raw cabbage has a bold peppery flavor that people tend to either strongly like or strongly dislike. I need vegetables while my husband is not too keen on them at all but knows he must have some. Baby spinach is just young spinach (Spinacia oleracea) that farmers harvest during the early stages of plant growth, generally between 15 and 35 days after planting. A common alternative to lettuce is spinach. The acid in buttermilk makes it a good stand-in for cream of tartar in baking recipes, as long as you reduce the amount of liquid in the rest of the recipe. White Bean and Avocado Salad With Garlic . All of them belong to the mustard greens family, making them a close counterpart to arugula. When it comes to cooking, turnips are more similar to cabbage than you might think! When eaten raw, they have a spicy, peppery taste. While flat-leaf baby spinach might be the most popular choice for salads and other dishes relying on its fresh crunch and mild flavor, some recipes might call for what is known as savoy spinach. . And I also thought it would be fun to empower you to try a little vegetable substitution on your own, parsley = mint = coriander (cilantro) = basil = sorrel, thyme = rosemary = sage = oregano = lemon grass = lemon thyme = kaffir lime leaves, spinach = chard = silverbeet = collard greens = kale = cavolo nero = beet tops = cabbage = bok choy, potato = sweet potato = parsnip = beets = turnip = celeriac = swede = rutabaga = carrots = mushrooms = zucchini = cauliflower, broccoli = broccolini = cauliflower = cabbage = brussels sprouts = chinese broccoli, celery = snow peas = carrots = radish = kohlrabi = cabbage, zucchini = peas = green beans = broad beans = broccoli = asparagus, tomatoes = red bell peppers (capsicum) = eggplant (aubergine) = zucchini = mushrooms, lettuce = radicchio = rocket (arugula) = baby spinach = baby kale = leafy herbs.