Cabbage Overview
Cabbage is a leafy vegetable from the Brassica family, known for its crisp texture and subtle, slightly peppery flavor. Available in green, red, and purple varieties, cabbage is widely used in both raw and cooked forms. It’s a highly versatile ingredient and is an essential part of various cuisines around the world.
Health Benefits
- Rich in Nutrients: Cabbage is packed with vitamin C, K, and folate, promoting immune health, bone health, and cell production.
- Supports Digestion: Its high fiber content aids in digestion and prevents constipation.
- Antioxidant Properties: Cabbage contains powerful antioxidants that help reduce inflammation and protect cells from damage.
- Heart Health: Contains anthocyanins (especially in red cabbage) that are beneficial for cardiovascular health.
- Weight Loss: Low in calories but rich in fiber, making it a great option for weight management.
Nutritional Value (per 100g)
- Calories: 25 kcal
- Carbohydrates: 5.8g
- Protein: 1.3g
- Fat: 0.1g
- Fiber: 2.5g
- Vitamin C: 36.6 mg
- Vitamin K: 76 mcg
How to Eat
Cabbage can be eaten in multiple ways:
- Raw: Thinly sliced in salads, slaws, or as a wrap.
- Cooked: Used in stir-fries, soups, curries, or steamed as a side dish.
- Pickled: In fermented forms like sauerkraut and kimchi.
Indian Recipes
1. Cabbage Stir Fry
Ingredients:
- Cabbage: 250g, shredded
- Oil: 1 tbsp
- Mustard seeds: 1/2 tsp
- Urad dal: 1 tsp
- Green chili: 1, chopped
- Salt: to taste
- Coconut (optional): 1 tbsp, grated
Instructions:
- Heat oil, add mustard seeds and urad dal.
- Add green chili and cabbage, stir-fry until tender.
- Season with salt and garnish with grated coconut.
2. Cabbage Paratha
Ingredients:
- Cabbage: 1 cup, finely chopped
- Whole wheat flour: 2 cups
- Salt: to taste
- Green chili: 1, chopped
- Garam masala: 1/2 tsp
- Oil: for frying
Instructions:
- Mix cabbage, flour, salt, and spices.
- Knead into a dough, roll into parathas.
- Fry on a tawa until golden brown. Serve hot.
3. Cabbage Pakoras
Ingredients:
- Cabbage: 1 cup, finely chopped
- Gram flour: 1 cup
- Salt: to taste
- Turmeric: 1/4 tsp
- Red chili powder: 1/2 tsp
- Oil: for frying
Instructions:
- Mix cabbage, gram flour, and spices.
- Form batter and fry spoonfuls in hot oil until crispy.
4. Cabbage Thoran (South Indian Style)
Ingredients:
- Cabbage: 250g, shredded
- Coconut: 1/4 cup, grated
- Green chili: 1, chopped
- Curry leaves: a few
- Mustard seeds: 1/2 tsp
- Salt: to taste
Instructions:
- Heat oil, add mustard seeds, curry leaves, and chili.
- Add cabbage, salt, and cook until soft.
- Garnish with grated coconut.
5. Cabbage & Peas Sabzi
Ingredients:
- Cabbage: 1 cup, shredded
- Green peas: 1/2 cup
- Oil: 1 tbsp
- Cumin seeds: 1/2 tsp
- Turmeric: 1/4 tsp
- Salt: to taste
Instructions:
- Heat oil, add cumin seeds.
- Add cabbage, peas, salt, and turmeric.
- Cook until vegetables are tender.
Non-Indian Recipes
1. Classic Coleslaw
Ingredients:
- Cabbage: 2 cups, shredded
- Carrot: 1, grated
- Mayonnaise: 1/4 cup
- Apple cider vinegar: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Mix cabbage, carrot, and dressing ingredients.
- Season and refrigerate before serving.
2. Cabbage Soup
Ingredients:
- Cabbage: 2 cups, shredded
- Onion: 1, chopped
- Carrot: 1, chopped
- Celery: 1 stalk, chopped
- Garlic: 2 cloves, minced
- Vegetable broth: 4 cups
Instructions:
- Sauté onions, garlic, carrot, and celery.
- Add cabbage and broth, simmer until tender.
3. Stuffed Cabbage Rolls
Ingredients:
- Cabbage leaves: 8
- Ground meat or vegetables: 1 cup
- Rice: 1/2 cup, cooked
- Tomato sauce: 1 cup
- Salt and pepper: to taste
Instructions:
- Fill cabbage leaves with mixture, roll and secure.
- Place in a baking dish with tomato sauce and bake.
4. Sautéed Cabbage and Apples
Ingredients:
- Cabbage: 1 cup, shredded
- Apple: 1, sliced
- Olive oil: 1 tbsp
- Salt: to taste
- Apple cider vinegar: 1 tbsp
Instructions:
- Heat oil, sauté cabbage and apple.
- Add vinegar and salt, cook until tender.
5. Cabbage Salad with Lemon Dressing
Ingredients:
- Cabbage: 2 cups, shredded
- Lemon juice: 2 tbsp
- Olive oil: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Mix cabbage with lemon juice, olive oil, salt, and pepper.
- Serve fresh as a light salad.
Cabbage is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!