Cabbage curry originated from Sri Lanka, an island off the coast in the southern tip of India, where coconuts are abundant just as in Kerala. In this recipe, cabbage is cooked in coconut milk and spices to make a delicious creamy curry. Cabbage is called ” Muttaikos” in Tamil.
Buying & StorageChoose a cabbage with fresh, crisp-looking leaves that are firmly packed and a head that is heavy for its size. Red cabbage lasts longer than white ones. Cabbage can be tightly wrapped and refrigerated for a week.
Story: My Sri-Lankan friend Ranee says ” We cannot cook without coconut milk and curry powder.” Coconut, cinnamon, and cloves are grown in abundance locally, hence used in vegetable and fish curry recipes.
Nutrition Facts of Cabbage (Brassica ole racia var. capitata) 100g raw
| GI=15 GL= 2 | Minerals | Vitamins |
| Water 92.18 | Calcium (Ca) 40 mg | Vitamin C 36.6 mg |
| Energy kcal 25 | Iron (Fe) 0.47mg | Thiamin 0.06mg |
| Protein g 1.28 | Magnesium (Mg) 12 mg | Riboflavin 0.04mg |
| Fat g 0.1 | Phosphorous P 26 mg | Niacin 0.23mg |
| Sugar g 3.2 | Potassium (K) 170 mg | Pantothenic acid 0.21 mg |
| Fluoride (F) 1 mcg | Sodium (Na) 18 mg | Vitamin B6 0.12 mg |
| Zinc (Zn) 0.18 mg | Folate 43 mcg | |
| Copper (Cu) 0.02 mg | Choline 10.7mg | |
| Manganese(Mn) 0.16 mg | Vitamin A 98 IU | |
| Selenium (Se) 0.3 mcg | Vitamin E 0.15 mg | |
| Vitamin K 76 mcg |
Cabbage Health Benefits
- Very low in calories: Recommended 3/4 cups cruciferous vegetables per day. 1/2 cup raw cabbage – cal 9, carb 1.9 g, fiber 1g
- Brain Health: Vitamin K and Anthocyanins boost concentration and mental function. Vitamin K primarily found in red cabbage is essential in the production of Sphingolipids, the Myelin sheath around nerves that protects from damage and decay. It can improve defense against neural degeneration, Alzheimer’s disease, and Dementia.
- Cancer Prevention: cabbage has anti-cancer compounds like Lupeol, Sinigrin, and Sulforaphane to stimulate enzyme activity and inhibit the growth of tumors in breast and prostate cancer. The red pigment in red cabbage comes from a flavonoid Cyanidin, that functions as an antioxidant. Isothiocyanates prevent cancer by stopping the growth of cancer cells, inhibiting enzymes that activate carcinogens and repair the damage caused.
- Weight loss: a cup of cabbage has only 33 calories. It is packed with vitamins, minerals, nutrients, and quite filling with lots of fiber. “Cabbage soup diet ” is the most effective popular diet for losing weight.
Spice Power
- Pepper powder: improves digestion by increasing hydrochloric acid secretion.
- Cinnamon: can improve the sensitivity to the hormone insulin and has a powerful anti-diabetic effect. It is shown to decrease the amount of glucose that enters your bloodstream after a meal.
- Cloves: Eugenol and vitamin C present, are high in antioxidants which can help reduce oxidative stress. A test-tube study found that clove extract effectively stopped tumor growth and clove oil promoted cell death in cancer cells esp. esophagus and cervical cancer patients.
- Green chili: is a good source of calcium that helps to keep our teeth and bones healthy and strong. It also helps repair tissues and contributes to creating new blood cells.
- Curry leaves: show promise in bacteria eradication due to the presence of carbazole alkaloids with anti-bacterial properties where antibiotic-resistant strains are growing. Another compound Linolool that gives it the flowery smell is also capable of killing bacteria and cell-damaging free radicals.
Method to cook Cabbage n coconut milk Curry
- Veg and spice prep. ( 5 min.)
- Peel the outer leaves & chop cabbage: quarter the head and remove core.
- Slice each quarter into strips, hold strips together & chop into 1/2″ pieces.
- Wash cut cabbage twice in water; drain in a colander.
- Peel and chop onion and green chili into small pieces.
- Crush the cinnamon and cloves in a pestle or grinder.
Direct heat Stir – fry method
- Heat oil in a frying pan; add spices + onions ; saute until transparent.
- Add cabbage + 1/2 can coconut milk ; stir well ; cover with lid. ( 8 min.)
- Open the lid and saute cabbage until all the water has evaporated. (2 min.)
- Pour remaining can of coconut milk and stir well.
Quick Microwave method
- Cook cabbage in microwave with salt and 1/2 can coconut milk. (6 min.)
- Heat oil in a frying pan; add spices + onions; saute until translucent.
- Add cabbage + rest of coconut milk; simmer on low heat until frothy.
- Garnish with curry leaves. (2 min.)
Serve Gobi Curry with Rice noodles, Bread rolls, or Naans.
Tips
Variation : add carrots and peas
Substitute cinnamon and cloves with all spice or garam masala
Variation : Substitute coconut milk with almond or soy milk
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