We at FoodieTown are so excited to add Breanna MacDonald as a contributor. Brea, or locally known as the hilarious foodie Instagrammer @Tablefortynine, has been creating delicious festive winter dishes, like the purple cabbage and bean stew, that double down on the nutrition, affordable ingredients and the flavour. We are so lucky to have her as our contributor allowing us to publish her recipes on our site. PS, we can’t wait for the Table49 cookbook! But until then find her Patron account for recipes and tales of Sex & Sandwiches.

Cabbage and Bean Stew. A very healthy (but you’d never tell) and cheap recipe that is rich in fibre, protein, vitamins, and minerals. SAVE YOUR LEFTOVERS for my pot pie recipe.

Incredibly satiating (filling for your body in a good way) due to its amount of fibre. Purple cabbage is the GOAT of affordable nutrition, combined with other superstars, this dish will be a go to again and again. Add vinegar when cooking beans to make your gut digest them more easily:)

Let’s nerd out on purple cabbage:
-Purple cabbage is one of the foods that offers the highest levels of antioxidants per unit cost. These antioxidants fight against cell damage and work to repair it.

-Contains high amounts of sulforaphane, a compound found in certain vegetables when damage (like chopping or chewing) takes place, this damage causes a reaction and voila: sulforaphane. It is being studied for its potential to counteract neurodegenerative diseases like Alzheimer’s, Parkinson’s, and MS, with human trials wrapping up this December.

-Contains more than 36 types of anthocyanins, a heart healthy compound that may reduce a woman’s risk of heart attacks by 11-32%

-1 cup contains 56% of your daily value of Vitamin C, it also contains Vitamin K1 found in leafy veg, both of which aid in bone health when combined with the other ingredients.

-Red cabbage is comprised of 70% insoluble fibre (keeps your ???? nice), and 30% soluble fibre, which provides food for your beneficial gut bacteria, which in turn aids in gut inflammation and disorders associated with it.

It is SO easy and affordable to add to your diet, and a powerhouse to boot.
Combined with the remaining ingredients, this is a POWERFUL dinner go to.

No Waste Cooking: Table49’s Cabbage & Bean Stew

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Recipe by Brea MacDonaldCourse: Dinner, LunchDifficulty: Easy

Servings

4

servings

Cooking time

25

minutes

Cabbage and bean stew for an affordable and healthy meal for dinner or lunch.

Ingredients

• 1 purple cabbage

• 1/2 red onion

• 2 garlic cloves

• 2 kale leaves

• 1 carrot

• 1 celery stalk

• 1/2 apple

• 2 slices bacon

• 1 can white beans, rinsed

• 2 cups chicken stock

• 1/2 sweet potato

• 1 leek

• 2 tbsp nice vinegar or wine

• 1 knob butter

• 1 pinch Paprika

• 1 pinch thyme

• 1 pinch salt

• 1 pinch pepper

• cooked quinoa or preferred grain to serve

• 1-2 poached eggs, per person to serve

Directions

• Cut all of your cabbage into your desired size. The thicker the cut, the more meaty of texture it will be, the thinner, the more melty it will be.
• Dice your onion and leek. Mince your garlic and set to the side. Cut your kale into bite sized strips, save the stem for your scrap pile. Cube your apple, potato, carrot, and celery. Set aside
• Slice your bacon into thin strips. Heat in large pot over medium low until fat starts to render out. Cook further stirring every so often until it is almost crisp. Remove to towel lined plate.
• Add a bit of butter or oil to your pan over medium low heat. Once melted add onion and leek, cook until fragrant. Add kale, apple, potato, carrot, celery, garlic and spices. Cook for another 5 minutes.
• Add cabbage and gently fold in, stirring every so often until it cooks down a bit. Add vinegar, beans, mustard and stock and bring to a boil. Once at a boil, reduce heat and allow to rapidly simmer with lid off for 10 minutes. Serve with poached eggs and quinoa or other preferred grain. About 1 cup of stew per person. Save leftovers for chicken pot pie.

Notes

• Use a healthy pinch of spices, herbs, salt & pepper.

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About Me

Brea of TableFortyNine.com

Food excites me, it always has. More than that, it excites me to share my love of food. It’s how I express love, it’s how I heal, it’s how I flirt; it is everything. And the cooking thing, I’ve been doing it with the help of mentors for over 10 years.
I don’t want to brag, but I know how to crab, prawn, pluck a chicken, and milk a cow. Brea is founder of tablefortynine.com, an Okanagan based caterer and makes wicked recipes that not only help you save money but are nutritious!