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[PROS]
- High in dietary fiber, aiding digestion and promoting gut health.
- Rich in essential vitamins (C and K) and antioxidants.
- Low in calories and fat, supporting weight management.
[CONS]
- Cabbage can cause gas or bloating in some sensitive individuals.
- Requires some chopping time for the cabbage and other vegetables.
[DIETITIAN REVIEW]
This Cabbage Masala is an excellent choice for a light and nutritious meal component. It's packed with fiber and essential vitamins from the cabbage and peas, making it great for gut health and overall well-being. The minimal use of oil and emphasis on vegetables contributes to its low-calorie profile and vibrant nutrient density. Score: 8/10
| Ingredient | Qty |
|---|---|
| Cabbage | 1.5 cups, shredded |
| Green Peas | 1/4 cup, fresh or frozen |
| Onion | 1/4 medium, finely chopped |
| Green Chili | 1/2, slit (adjust to taste) |
| Ginger-Garlic Paste | 1/2 teaspoon |
| Mustard Seeds | 1/4 teaspoon |
| Cumin Seeds | 1/4 teaspoon |
| Turmeric Powder | 1/4 teaspoon |
| Coriander Powder | 1/2 teaspoon |
| Red Chili Powder | 1/4 teaspoon (optional) |
| Curry Leaves | 3-4 |
| Cooking Oil | 1 tablespoon |
| Salt | to taste |
| Fresh Coriander Leaves | 1 tablespoon, chopped (for garnish) |
1. Heat cooking oil in a pan or kadai over medium heat. Add mustard seeds and cumin seeds, and let them splutter.
2. Add curry leaves, chopped onion, and green chili. Sauté until the onion turns translucent, about 2-3 minutes.
3. Stir in ginger-garlic paste and cook for 30 seconds until its raw smell disappears.
4. Add turmeric powder, coriander powder, and red chili powder (if using). Sauté for another 15-20 seconds, ensuring spices don't burn.
5. Add the shredded cabbage and green peas. Mix well with the spices, ensuring the cabbage is evenly coated.
6. Add salt to taste. Cover the pan and cook on low to medium heat for 8-10 minutes, or until the cabbage is tender-crisp, stirring occasionally to prevent sticking. A splash of water (1-2 tablespoons) can be added if needed to prevent burning or dry out.
7. Once the cabbage is cooked to your desired tenderness, remove from heat. Garnish with fresh chopped coriander leaves.
8. Serve hot as a side dish with rice, roti, or paratha, along with dal or yogurt.