Repollo Guisado

• Green cabbage 600g (1/2 medium head)

  Finely shredded; it wilts down to about half its volume. Substitute: 600g savoy cabbage — softer and a little sweeter.

  How to choose: Heavy, firm head with crisp outer leaves and no brown spots.

  How to prepare: Quarter, cut out the core, and shred finely.

  Required
• Olive oil 30g (2 tbsp)

  For cooking the sofrito. Substitute: Sunflower oil, 30g.

  How to choose: Fresh, mild olive oil.

  How to prepare: Measure out.

  Required
• Onion 120g (1 small)

  Finely chopped; the sweet base of the sofrito. Substitute: 1 small white onion, 120g.

  How to choose: Firm onion with no soft spots.

  How to prepare: Peel and chop finely.

  Required
• Garlic 9g (3 cloves)

  Crushed into the sofrito for depth. Substitute: 1 tsp garlic powder.

  How to choose: Firm, heavy cloves.

  How to prepare: Peel and crush.

  Required
• Green bell pepper 80g (1 small)

  Diced; it keeps the sauce fresh and a little sweet. Substitute: 1 small red bell pepper, 80g — sweeter and a little softer.

  How to choose: Firm, glossy pepper with no wrinkles.

  How to prepare: Core, seed and dice.

  Required
• Tomato 200g (2 plum)

  Diced; it cooks down into the sauce with the tomato sauce. Substitute: 200g cherry tomatoes, halved.

  How to choose: Ripe, soft plum tomatoes.

  How to prepare: Dice small.

  Required
• Tomato sauce 120g (1/2 cup)

  Plain canned tomato sauce; it gives the dish its colour and body. Substitute: 120g passata.

  How to choose: Plain sauce with no added sugar or herbs.

  How to prepare: Measure out.

  Required
• Apple cider vinegar 5g (1 tsp)

  Stirred in at the end; it lifts the whole dish. Substitute: 1 tsp lime juice.

  How to choose: Clear apple cider vinegar.

  How to prepare: Measure out.

  Required
• Green olives 30g (1/4 cup, pitted)

  Halved; a salty, briny bite against the sweet cabbage. Substitute: 30g capers, rinsed — saltier, so use half.

  How to choose: Firm pitted green olives in brine.

  How to prepare: Halve lengthwise.

  Optional
• Fine salt 4g (3/4 tsp)

  Seasons the cabbage; add most of it at the end. Substitute: Fine sea salt, 4g.

  How to choose: Fine, dry salt.

  How to prepare: Measure out.

  Required
• Black pepper 1g (1/4 tsp)

  A little heat in the sauce. Substitute: A pinch of white pepper.

  How to choose: Freshly ground black pepper.

  How to prepare: Measure out.

  Optional
• Fresh cilantro 10g (1/4 cup, chopped)

  Stirred in at the end for a fresh finish. Substitute: Fresh flat-leaf parsley, 10g, chopped.

  How to choose: Fresh, bright green cilantro.

  How to prepare: Chop finely.

  Required
• Water 60g (1/4 cup)

  A splash to help the cabbage wilt without sticking. Substitute: Vegetable stock, 60g.

  How to choose: Plain drinking water.

  How to prepare: Measure out.

  Optional

Estimated cost: Low — about $1.50–2 per serving at home (USD)

info Good repollo guisado is wilted but still has a bite, with a bright tomato sauce and a lift of vinegar — never grey, mushy or swimming in liquid.

Execution Methodology & Culinary Technique

1. 1

   Prep the Vegetables

   10 Mins Room temperature

   Quarter the cabbage, cut out the core and shred it finely. Chop the onion and green pepper, dice the tomatoes, crush the garlic and halve the olives.

   Shred the cabbage last so it does not sit and weep water before it hits the pan.

   Done when: Cabbage in fine even shreds; everything chopped and ready.

2. 2

   Cook the Sofrito

   5 Mins Medium heat (about 180°C / 350°F)

   Heat the olive oil in a large pot over medium heat. Cook the onion until it turns translucent, about 3 minutes, then add the green pepper and garlic and cook for 1 more minute, stirring so the garlic does not burn.

   Use a pot, not a shallow pan — the shredded cabbage needs room to tumble as it wilts.

   Done when: Onion soft and translucent; garlic fragrant, not browned.

3. 3

   Add Tomato and Sauce

   3 Mins Medium heat (about 180°C / 350°F)

   Stir in the diced tomato and the tomato sauce and cook for about 3 minutes, until the tomato softens and the sauce turns a shade darker.

   Let the tomato cook down a little before the cabbage goes in — raw tomato water would steam the cabbage instead of stewing it.

   Done when: Tomato softened; sauce darker and smelling sweet.

4. 4

   Wilt the Cabbage

   5 Mins Low heat (about 95°C / 200°F)

   Add the shredded cabbage and the water, stir well, cover and simmer over very low heat for about 5 minutes, stirring once halfway, until the cabbage is wilted but still has a little bite.

   Start timing from the moment the lid goes on — five minutes is enough, and every extra minute takes it closer to mush.

   Done when: Cabbage wilted and glossy, still slightly firm when bitten.

5. 5

   Vinegar, Olives and Herbs

   2 Mins Low heat (about 95°C / 200°F)

   Stir in the vinegar and the olives, season with the salt and black pepper, and cook for 1 more minute. Take the pot off the heat, stir in the chopped cilantro and serve right away.

   The vinegar goes in last on purpose — acid added early keeps the cabbage tough and dulls its colour.

   Done when: Bright, well-seasoned sauce; cilantro still green and fresh.

vital_signs Nutritional Physiology & Benefits

Nutrition

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Vitamin C and vitamin K (cabbage, tomato and pepper), potassium and folate (cabbage and tomato), and vitamin A in small amounts (green pepper).

restaurant Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

warning Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

• General adultsA light, filling lunch — one 270 g serving with rice is a full plate for most adults.
• ChildrenSoft, mild and a little sweet-sour — children usually like it, served warm, not hot, with rice.
• ElderlySoft to chew and easy to eat, but serve it warm and in one portion — the sodium is about 680 mg a serving, so go easy on extra salt.
• Pregnant womenA nourishing vegetable lunch with folate from the cabbage; the dish is fully cooked through — ask your clinician if you are unsure.
• Breastfeeding womenA warm, light lunch between feeds, with about 6.1 g of fibre a serving — one portion with rice is plenty.
• AthletesA light recovery lunch after training — about 152 kcal with 3.5 g of protein, so pair it with beans or an egg for more protein.
• Weight gainAt about 152 kcal a serving it is a light plate on its own — add rice, beans or avocado to make it a fuller meal.
• Weight lossA genuinely useful weight-loss plate: high in fibre, low in energy density, and filling enough to skip seconds.

Health Conditions — Adjust or Avoid

Conditions

• DiabetesAbout 17.3 g of carbohydrate a serving, mostly from the cabbage and tomato sauce, so one serving with a salad is a reasonable plate; ask your clinician about a suitable serving.
• High blood pressureSodium is about 680 mg a serving, mostly from the tomato sauce, the olives and the added salt — keep to one serving and ask your clinician if you are unsure.
• Kidney diseaseThe dish has about 3.5 g of protein a serving and is rich in potassium from the cabbage and tomato; ask your clinician whether it fits your diet.
• GoutNo meat, no purine-rich foods and very little fat, so it is a gentle plate for gout; ask your clinician if you are unsure.
• Stomach issuesA soft, cooked vegetable dish with onion, garlic and tomato — eat it warm, not hot, and skip the black pepper if your stomach is sensitive; ask your clinician if you are unsure.
• Cardiovascular diseaseLow in fat and rich in fibre and potassium from vegetables, with olive oil as the only fat; ask your clinician about a suitable serving.
• Fatty liverA light, vegetable-based dish with no added sugar and modest fat; ask your clinician whether it fits your diet.
• Food allergiesContains no gluten, egg, milk, nuts or seafood; the only common allergen risk is if a substitute stock is used — check the label. Ask your clinician if you are unsure.
• Special therapeutic dietsA plain vegetable dish that fits most therapeutic diets as a side; ask your clinician about the sodium and the right portion.

If you have a medical condition, consult your doctor before changing your diet.

kitchen Storage & Use

Storage & Use

How to store

Cool completely, then keep in a sealed container.

In the fridge

2 days in a sealed container; the cabbage softens further as it sits, so eat it soon.

In the freezer

Not recommended — thawed cabbage turns watery and mushy.

How to reheat

Warm gently in a pan over low heat until steaming hot all the way through (at least 74°C / 165°F), with a splash of water if it looks dry; do not re-cook it for long.

Freezing recommended

No — the cabbage loses its texture on thawing.

Signs it has spoiled

A sour smell, a slimy surface, or any mould.