Easy to make & ideal for the year-end menu
It is said that the first round-headed cabbages appeared in 14th-century England, and they became more and more popular as cuisine throughout Europe. The first cabbage in America was brought by a French explorer Jacques Cartier on his third voyage 1541 – 1542.
Today, China is the largest producer of cabbage, followed by India and Russia, which is the biggest consumer of cabbage.
Cabbage is low in saturated fat and cholesterol. Cabbage is high in dietary fiber, vitamin C, vitamin K, folate, potassium, manganese, vitamin A, thiamine, vitamin B6, calcium and iron. One cup of cabbage is about 15 calories. Drinking juiced cabbage is known to assist in curing stomach and intestinal ulcers.
Cabbage, especially red or purple cabbage, seems to raise levels of beta-carotene, lutein, and other heart-protective antioxidants. It also helps lower something called “oxidized” LDL, which is linked to hardening of the arteries. And since it eases inflammation, it can help prevent heart disease. Looking at so many positive health benefits of this very cozy ingredient, we must try to include it in our weekly routine cooking and recipes.
Here are a few interesting ways using the humble and healthy cabbage with a twist of taste around the world!
Recipe-1] MEDITERRANEAN CABBAGE DELIGHT
Ingredients:
2 tsp Olive oil
1 tsp Butter
4-5 no Shallots
1 tsp Garlic, chopped
1 cup White cabbage, shredded
1 cup salad greens/ lettuce- roughly cut
½ cup green capsicum, shredded
Salt and pepper to taste
2-3 tsp Raisins
2 tsp Almond sliced
½ tsp roasted crushed cumin
½ tsp sumac powder/pomegranate powder
1 tsp lime juice
3-4 no dates, de-seeded and chopped
8-10 no mint leaves
1 tbsp. parsley, chopped
2 tsp white vinegar
½ tsp sugar/honey
2 tsp flax seeds/ melon seeds
Add on options:
2-3 sliced chicken sausages
1 cup boiled/ grilled and cubed chicken pieces
½ cup tinned tuna fish
1 cup cottage cheese/ tofu cubes, grilled or pan fried
Method:
Prepare all the ingredients for the healthy bowl with cabbage and goodies. This recipe can be served warm or even cold as a salad or a side dish/ accompaniment to main course. Heat oil and butter in a pan add in the garlic and shallots and cook until pink, add in the cabbage and seasonings to taste, add in the dates, white vinegar, sugar, nuts and seeds, other ingredients as well one by one, I also add boiled baby potatoes as well with cabbage at times in the same base on the serving plate/bowl. Place the cabbage and other add ons as desired, add in the fresh herbs, lime juice etc and give it all a nice toss and serve.
Recipe-2] HEALTHY APPPLE CABBAGE SLAW
Ingredients:
For the base of the salad:
1 cup- Assorted salad greens/ leaves
For the body of the salad:
1 cup white cabbage shredded
1 cup purple cabbage shredded
½ cup carrot, shredded
1 no red/green apple, cut into sticks and sprinkle 2 tsp lime juice
1 stalk celery, cut into strips
6-8 no french beans, cut lengthwise- blanched
For the dressing of the slaw salad:
2 tbsp. olive oil
1 tsp mustard paste
2 tsp lime juice
2 tsp honey
Salt and pepper to taste
½ tsp sugar
2-3 tbsp. mayonnaise or hung curd
Dash of mixed herbs
½ tsp chili flakes
2-3 tsp raisins/ apricots sliced
For the garnish of the salad:
2-3 tsp assorted nuts, sliced
2 tsp pumpkin seeds/ melon seeds
1 tsp parsley chopped
2-3 no cherry tomatoes, cut 1 x 2
2-3 tsp micro greens can also be used
For add ons:
½ cup boiled shredded chicken, ½ cup shredded ham or salami, ½ cup boiled diced hard boiled eggs.
Method: Prepare all the ingredients for the recipe and keep ready. Place the salad greens/ lettuce leaves on a serving plate/bowl. In a mixing bowl combine together the ingredients for the dressing of the salad and give it a nice mix. Add in the body of the salad with assorted cabbage shreds and others as listed. Give the salad a nice toss with add ons if desired, check for seasonings and adjust accordingly. Dish out the salad on the serving plate and garnish appropriately with nuts, seeds, cherry tomatoes, fresh parsley, assorted micro- greens etc and serve chilled.
Recipe-3] DESI CHATPATI GOBI
Ingredients:
2 tsp Oil
1 tsp Ghee
¼ tsp Hing
½ tsp jeera seeds
½ tsp mustard seeds
2-3 red chilies slit
1 tsp green chilies slit
Salt to taste
1 tsp shredded ginger
½ cup sliced onions
¼ tsp Turmeric powder
1 tsp Coriander powder
1 tsp Cumin powder
½ tsp aamchur power
1 and a half cup white cabbage shredded
1 cup potatoes, peeled and boiled
½ cup green peas, boiled
1-2 tsp sunflower seeds/ pumpkin seeds
2 tbsp. coriander leaves
2 tsp lime juice.
Method: Prepare all the ingredients for the recipe and keep ready.
Heat oil add in the oil and ghee and add in the ingredients for the tempering and allow to splutter and crackle in the pan, add in the chilies, ginger, onions and saute for 2-3 mins. Reduce the flame and cook for 4-5 mins, add in the cabbage, potatoes, peas and coriander leaves, also add salt and all powdered spices to taste and cover and cook on a low flame for 12-15 mins. Now add in the lime juice, coriander leaves, seeds etc as per taste and turn off the flame. Serve hot.
Recipe- 4] CASANOVA CABBAGE ROLLS
Ingredients:
500 gm cabbage, leaves removed and trimmed
For the stuffing:
1 tsp Oil
1 tsp Butter
1 tsp Garlic, chopped
1 tsp Ginger, chopped
1 tsp Green chilies, chopped
½ cup Carrot, grated
½ no capsicum, fine chopped
5-7 no Mushrooms, sliced
Salt and pepper to taste
1 tsp refined flour
Salt and pepper to taste
Mixed herbs & chili flakes to taste
2 tsp Peanut butter
2 tsp tomato ketchup
1 tsp parsley/coriander, chopped
2-3 tsp cheese, grated
To serve with:
Makhani sauce/ Manchurian sauce/ schezuan sauce/ assorted dipping sauces of your choice, sweet chili sauce, hot pepper sauce.
Method: Pre-prep the cabbage and all other ingredients. Place the trimmed out cabbage leaves in a colander/ steamer and cook them under steam for 3-4 mins until they get a bit soft in texture. Remove and keep aside. Heat oil and butter in a pan saute the garlic and onions for a few seconds, add in the assorted veggies, seasonings and refined flour and saute for 1 min. reduce the flame, cover and cook the veggies for 6-8 mins, add in the peanut butter, tomato sauce and cheese and mix well. Remove, cool, add in the parsley/coriander and start with the stuffing of the cabbage leaves one by one, tie up with a spring onion green individually to secure the parcels, place them back in the colander/steamer and cook for 10-12 mins, serve them piping hot with a dipping sauce of your choice.
Recipe-5] MINCE STUFFED PEPPERY CABBAGE ROULADES
Ingredients:
500 gms white cabbage/ purple cabbage, trimmed.
For the stuffing:
1 tsp oil
1 tsp butter
1-2 bay leaves
4-5 no peppercorns
1 tsp garlic, chopped
1 small onion, chopped
1 tsp green chilies, chopped
1 cup chicken mince/ keema
½ cup green peas
¼ cup grated carrot
Salt and pepper to taste
½ tsp red chili powder
½ tsp coriander powder
½ tsp garam masala powder
½ cup tomato puree
1 tbsp. tomato ketchup
2-3 tsp cheese, grated
2 tbsp. coriander leaves, chopped
To serve with:
Makhani sauce/ Manchurian sauce/ schezuan sauce/ assorted dipping sauces of your choice, sweet chili sauce, hot pepper sauce.
Method: Pre-prep the cabbage and all other ingredients. Place the trimmed out cabbage leaves in a colander/ steamer and cook them under steam for 3-4 mins until they get a bit soft in texture. Remove and keep aside. Heat oil and butter in a pan saute the garlic and onions for a few seconds, add in the chicken keema, peas, carrots and saute on a high flame for 2-3 mins, add in salt and all the powdered spices, tomato puree, and ¼ cup water. Cover and simmer, allow the keema to cook for 12-15 mins, add in the tomato ketchup, cheese, coriander leaves and turn off the flame. Allow to cool a little and then start with the stuffing of the cabbage leaves one by one, if desired, tie up with a spring onion green individually to secure the parcels, place them back in the colander/steamer and cook for 10-12 mins, serve them piping hot with a dipping sauce of your choice.
BRIEF ABOUT THE AUTHOR: DR. KAVIRAJ KHIALANI – CELEBRITY MASTER CHEF IS A MUMBAI-BASED FOOD & HOSPITALITY CONSULTANT. HE HAS WORKED WITH ESTEEMED BRANDS LIKE THE TAJ GROUP OF HOTELS, KUWAIT AIRWAYS AND MANY MORE. BESIDES HAVING SPECIALISED IN OVER 33 PLUS INTERNATIONAL CUISINES CHEF KAVIRAJ IS A RENOWNED NAME IN THE WORLD OF HOSPITALITY EDUCATION, TRAINING AND DEVELOPMENT. HE HAS ALSO BEEN FEATURED ON STAR PLUS & COLORS TELEVISION. AN AWARDEE OF THE BHARAT VIDYA RATAN AWARD, BEST CHEF ASIA AWARD AND MANY MORE ACCOLADES MAKE HIM ONE OF THE ICONIC NAMES IN THE CULINARY WORLD.
