This ham and cabbage recipe is the perfect way to use up leftover ham from the holidays. Made from four simple ingredients, this recipe comes together in under 20 minutes too. Perfect for when you want a quick meal in a short amount of time. Give this simple dish a try.
There are a couple ways to enjoy this dish. It’s tasty on its own, but adding a poached egg makes it more interesting. Another option is to add potatoes and broth for an easy, homemade soup recipe. Finally, if you enjoy Haluski, you can add cooked egg noodles for a fun twist on Haluski.
Is Ham and Cabbage Actually Healthy? Examining the Nutrition
Ham and cabbage is a timeless pairing that shows up in many classic recipes, from hearty ham and cabbage soup to smothered cabbage topped with savory ham. But is this tasty combo really good for you when you dig into the nutrition? Let’s analyze the health profile of ham and cabbage
Potential Health Benefits of Ham and Cabbage
There are several key nutrients that make ham and cabbage potentially nutritious:
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Cabbage – Part of the antioxidant-rich cruciferous veggie family. Provides fiber vitamin C vitamin K, folate, potassium.
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Ham – Lean source of protein, iron, zinc, potassium, selenium, phosphorus, B vitamins.
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Low Calorie – Compared to heavy, creamy dishes, ham and cabbage recipes tend to be lower in calories.
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High Fiber – The cabbage itself packs around 5g of filling fiber per cup.
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Heart Healthy – Both cruciferous veggies and lean meats can benefit heart health.
So while cabbage brings the vegetable goodness, ham contributes important protein, minerals, and flavor. This makes for a balanced nutritional package.
Possible Drawbacks to Consider
A few potential cons to keep in mind:
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Sodium – Ham and packaged broths used in recipes can be high in sodium. This may be a concern for some.
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Nitrates – Some processed hams contain sodium nitrite for preservation. This could be an issue for some people.
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Low Diversity – Aside from the green cabbage, these dishes lack color from other produce. Pairing with a side salad adds phytonutrients.
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Low Calcium – Neither ham nor cabbage provides much calcium. Adding a glass of milk boosts intake of this mineral.
Those focused on low-sodium, nitrate-free, or nutrient-dense diets may want to adjust ham and cabbage recipes as needed. But for most, the positives seem to outweigh the negatives.
Analyzing Ham and Cabbage Soup Nutrition
To look closer at actual nutrition numbers, let’s examine a popular recipe – ham and cabbage soup.
One cup of homemade ham and cabbage soup contains approximately:
- 250 calories
- 13g protein
- 5g fiber
- 45% DV vitamin C
- 30% DV vitamin K
- 20% iron
- 15% potassium
For just 250 calories, you get a big dose of essential vitamins, minerals, and over 10g filling protein. The generous fiber also aids digestion. This makes an incredibly satisfying and nutritious meal.
Evaluating Smothered Cabbage with Ham
Another classic dish to evaluate is smothered cabbage topped with savory ham. Here is its nutritional profile per 1 cup serving:
- 225 calories
- 11g protein
- 5g fiber
- 56% DV vitamin C
- 16% DV iron
- 14% DV potassium
Again, you get impressive nutrition under 250 calories. The vitamin C content from the cabbage is remarkable. And nutrients like fiber, iron, and protein further boost the benefits.
Tips for Healthy Ham and Cabbage Dishes
Here are some tips for getting optimal nutrition from ham and cabbage meals:
- Choose reduced sodium ham and low-sodium broths
- Increase the cabbage to ham ratio
- Bake or grill ham instead of high-sodium deli ham
- Pair with probiotic foods like yogurt or kefir
- Add colorful veggies like carrots, peppers, tomatoes
- Use olive oil instead of butter
- Skip added salt and use herbs to season
- Enjoy in moderation as part of a balanced diet
The Benefits of Cabbage
With all its nutritional virtues, cabbage is worth including regularly in a healthy diet. Here are some of the top benefits this underrated veggie provides:
- Excellent source of immune-boosting vitamin C and vitamin K
- Contains antioxidant anthocyanins that protect cells
- High in fiber, potassium, B vitamins, and manganese
- Part of the anti-inflammatory cruciferous vegetable family
- May help lower cholesterol and risk of chronic diseases
- Both red and green varieties pack nutritional power
Eat cabbage raw, roasted, sautéed, or simmered into soups. It elevates any dish with its veggie goodness.
The Takeaway on Ham and Cabbage Nutrition
The bottom line is that ham and cabbage can certainly be a nutritious pairing when enjoyed moderately alongside an overall healthy diet. Cabbage brings major vegetable nutrients to the table. And ham provides protein, minerals, and savory flavor.
Be mindful of sodium content, and pair these hearty dishes with probiotics and a variety of produce. But don’t be afraid to reap the classic deliciousness and nutritional benefits of ham and cabbage in moderation. This tasty combo is truly a winner.
What’s in Ham and Cabbage
There are different kinds of oil that you could use instead of butter in this ham and cabbage recipe.
Ham – Simply cube any leftover ham into bite-sized pieces. Add the cubed ham to the pan with the melted butter. Let the ham get slightly crispy on the outside.
Onion – This recipe also calls for one white onion. Simply peel the onion and slice it. Add the onion to the pan with the butter and the cubed ham. You’ll want the onions to get soft and slightly caramelized.
Cabbage – Wash your cabbage and make sure it is dry. Core the cabbage and remove and hard pieces. Slice the cabbage into easy to eat bite-sized pieces. Add it to the pan with the other ingredients.
Black pepper- Add about ½ teaspoon of black pepper to this recipe. You most likely will not need salt since the ham is already salty.
How to make a healthy and delicious Ham and Cabbage Soup
FAQ
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