Friday, December 25, 2015

Cabbage and Bengal gram stir fry

Cabbage is a member of the food family traditionally known as cruciferous vegetables and is related to kale, broccoli, collards and Brussels sprouts. All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories. Sturdy and inexpensive, cabbage is a dietary staple throughout the world and is so widely cultivated and stores so well that it is available throughout the year. However, it is at its best during the late fall and winter months when it is in season. Health benefits include cancer prevention, anti-inflammatory properties, digestive tract and cardio vascular support. Cabbage is an excellent source of vitamin K, vitamin C, and vitamin B6. A very good source of manganese, dietary fiber, potassium, vitamin B1, folate and copper. Additionally, cabbage is a good source of choline, phosphorus, vitamin B2, magnesium, calcium, selenium, iron, pantothenic acid, protein, and niacin. (source)
Combining cabbage with a pulse ups its protein and fiber content and enhances the flavor. Pair with roti and a side dish of raita.

Cabbage and Bengal gram stir fry (पत्ता गोभी और चना दाल)
Split Bengal gram (source)
3 cups finely chopped cabbage
1/3 cup Bengal gram (chana dal)
1 tbsp oil
1/4 tsp mustard seeds
Few curry leaves
1/2 inch fresh ginger, julienne
1/4 tsp turmeric powder
1 tsp coriander powder
1/2 tsp red chili powder
Salt to taste
Fresh coriander to serve
  1. Soak chana dal in hot water for 30 minutes. While it is soaking prep all your ingredients. Wash and shred the cabbage and ginger.
  2. Drain chana dal and keep aside.
  3. Heat oil in a pan, add the mustard seeds and let them crackle for a few seconds. Add curry leave, ginger and the soaked and drained chana dal. Saute on medium high for a minute.
  4. Now add the cabbage and all other spices and mix well to combine. Sprinkle 2 tbsp of water in the pan and cover. Simmer the heat and cook covered for 5-7 minutes stirring once or twice in between.
  5. Check to see if the chana dal is cooked through. It should be fully cooked with a slight bite. The cabbage should be tender crisp.
  6. Remove from heat, garnish with fresh coriander leaves and serve hot with roti.

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