Potato-Cabbage Casserole

Contrary to what our carbophobic, meat-crazed society would have you believe, potatoes are actually a good, healthy food.

For one thing, they are not nearly as calorie-dense as you might think. A whole, extra-large potato (here we are talking about something larger than what most people would eat in a single serving) only has around ~200 calories, which is nothing if you consider how filling such a serving would be. Furthermore, potatoes are packed with nutrients. Even a medium-sized potato is loaded with vitamin C, thiamin (vitamin B1), niacin (vitamin B3), vitamin B6, pantothenic acid (vitamin B9), magnesium, phosphorus, potassium, copper, and manganese.

And yeah, they're loaded with carbs - but so what? Carbs are important for human health; they're the primary source of fuel for our brains. Potatoes are also rich in fiber, which promotes digestive health and is beneficial for long term health.

There is, of course, a danger in eating a lot of potatoes that are fried, or that have been smothered in fattening dairy products. Nor should we eat only potatoes at the exclusion of other foods. But not only is occasionally enjoying potatoes not bad for you; it's actually good for you.

This is a recipe I invented myself; it's light, low-fat, high-fiber, and nutrient-dense. Served with cabbage (another healthy food) and a tomato sauce, this recipe uses simple, easy-to-find ingredients and is therefore realtively easy and convenient to make.


Ingredients (for the casserole)

1.5lb potatoes (about 6 medium)
1-1.5 cups chopped green cabbage
3/4 cup cauliflower florets
1 cup whole wheat bread crumbs (equivalent to crumbs of 2 slices of bread)

Ingredients (for tomato sauce)

1 tablespoon olive oil
6 stalks green onions, chopped thinly (green parts only)
1/2 tablespoon lemon juice
2 cans whole tomatoes, with juices, each tomato cut in half
2 teaspoons dried oregano
1/2 cup broth


Preheat oven to 400°F.

Peel the potatoes and cut them into flat slices, and boil them in water, until they are soft, about 15-20 minutes. While the potatoes are cooking, put the cabbage and cauliflower into a shredder and shred lightly for 30 seconds (the vegetable pieces should be chunky but not too mushy).


In a large, deep pan, heat the tablespoon of olive oil and add the green onions, stirring for 30 seconds to a min, until slightly browned; add the oregano and 2 cans of tomatoes with their juices. Allow to simmer uncovered for 12-15 minutes, until the sauce has thickened and reduced somewhat. (Make sure to check on / stop boiling the potatoes in the mean time, draining the water and setting them aside.)

In a deep casserole dish, pour out about a quarter (1/4) of the tomato sauce and lay 1/2 of the flat potato pieces on top, so that the potatoes are more or less covering the bottom.

Pour on top 1/2 of the shredded cabbage-cauliflower mixture (use a spoon to even out if necessary) and top with 1/2 of the bread crumbs. Top with the remaining 1/2 of the potato slices, followed by the remaning 1/2 of the shredded mixture and the final 1/2 cup bread crumbs. Pour the remainder of the mixture over top.

Bake for 35-40 minutes, or until the top has just slightly browned.

Serve with a side of bean soup or lentil burger for some iron.