Spiced Cabbage and Chickpea Skillet with Turmeric-Tahini Sauce

Serves: 4

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Ingredients

For the Skillet:

·     1 medium head of green cabbage (about 2 lbs), cored and chopped into 1-inch pieces

·     1 can (15 oz) chickpeas, drained and rinsed

·     1 medium red onion, thinly sliced

·     3 cloves garlic, minced

·     1 red bell pepper, diced

·     2 tbsp olive oil (anti-inflammatory, rich in polyphenols)

·     1 tsp smoked paprika (adds depth and antioxidants)

·     1 tsp ground cumin (anti-inflammatory properties)

·     ½ tsp ground coriander

·     ½ tsp red pepper flakes (optional, for a mild kick—omit if sensitive)

·     Salt and black pepper, to taste

·     1 cup vegetable broth (low-sodium, to control salt intake with MCTD)

·     1 tbsp fresh lemon juice (for brightness and vitamin C)

·     ¼ cup fresh parsley, chopped (for garnish and antioxidants)

For the Turmeric-Tahini Sauce:

·     3 tbsp tahini (sesame paste, rich in healthy fats and anti-inflammatory compounds)

·     1 tbsp fresh lemon juice

·     1 tsp ground turmeric (potent anti-inflammatory, supports itaconate pathways)

·     1 small garlic clove, grated

·     2-3 tbsp warm water (to thin the sauce)

·     1 tsp maple syrup (natural sweetener, balances flavors)

·     Pinch of salt

Instructions

1.  Prepare the Turmeric-Tahini Sauce: In a small bowl, whisk together tahini, lemon juice, turmeric, grated garlic, maple syrup, and a pinch of salt. Add warm water, 1 tablespoon at a time, until the sauce reaches a smooth, pourable consistency. Set aside to let the flavors meld.

2.  Sauté the Aromatics: Heat olive oil in a large skillet over medium heat. Add the sliced red onion and diced red bell pepper, sautéing for 4-5 minutes until softened. Stir in the minced garlic and cook for another 30 seconds until fragrant.

3.  Toast the Spices: Add smoked paprika, cumin, coriander, and red pepper flakes (if using) to the skillet. Stir for 30 seconds to toast the spices, releasing their aroma and enhancing their anti-inflammatory benefits.

4.  Cook the Cabbage and Chickpeas: Add the chopped cabbage and chickpeas to the skillet, stirring to coat them in the spice mixture. Pour in the vegetable broth, season with salt and black pepper, and bring to a simmer. Cover and cook for 15 minutes, stirring occasionally, until the cabbage is tender but still has a slight bite. If the skillet gets too dry, add a splash more broth.

5.  Finish the Dish: Uncover the skillet, stir in the lemon juice, and cook for another 2-3 minutes to let any remaining liquid reduce, creating a slightly caramelized edge on the cabbage. Taste and adjust seasoning as needed.

6.  Serve and Garnish: Transfer the cabbage and chickpea skillet to a serving platter or individual plates. Drizzle generously with the turmeric-tahini sauce, and sprinkle with fresh parsley for a burst of color and flavor.

Nutritional Highlights

·     Cabbage: Low-calorie, high in fiber, and rich in vitamin C and sulforaphane, which support detoxification and reduce inflammation—beneficial for your MCTD.

·     Chickpeas: Provide plant-based protein and fiber, stabilizing blood sugar and supporting gut health, which ties into your interest in itaconate and immunity.

·     Turmeric and Tahini: Turmeric’s curcumin is a potent anti-inflammatory, potentially enhancing itaconate’s immune-regulating effects, while tahini offers healthy fats and calcium, supporting overall health.

·     No Ultra-Processed Foods: This recipe avoids the pitfalls of ultra-processed foods you’ve researched, which can reduce itaconate and increase inflammation, ensuring a meal that supports your family’s health.

Why It’s Novel

This recipe stands out by combining the humble cabbage with a bold spice profile and a creamy, anti-inflammatory turmeric-tahini sauce, transforming a simple vegetable into a main dish that’s both comforting and sophisticated. The one-pan method minimizes cleanup, perfect for busy evenings, while the focus on whole, anti-inflammatory ingredients aligns with your health priorities and community values.

Enjoy,

Dr. M