Purple Cabbage carries loads of nutrients and it is amazingly poor in calorific value, hence making it an ideal ingredient for weight watchers.
It’s dark red colour indicates much higher level of antioxidants in the form of Anthocyanin, which is known to promote heart heath, and prevent inflammation.
Are Purple Cabbage and Red Cabbage Same?
Purple Cabbage is also known as red cabbage due to its dark reddish and purple shade of leaves. Similar to green cabbage, purple cabbage also belongs to the cruciferous family of vegetables.
It is however slightly different from green cabbage in taste, texture, and nutrition profile. The leaves of purple cabbage are firmer, thicker, and rougher as compared to green cabbage, indicating higher fibrous content.
Purple Cabbage Raw or Cooked?
A lot of purple cabbage recipes involve salads, however one needs to limit eating purple cabbage in raw form.
Hence, it is best to consume purple cabbage in cooked form rather than raw form.
Recipes and Cooking Tips
Purple cabbage doesn’t have very strong taste. It easily blends well in different recipes.
You can have purple cabbage by stir-frying, or by adding it to soups, curries, or other grain dishes.
Adding herbs and spices such as Ginger, Asafetida, Turmeric, and Curry leaves would add to the nutritional value of purple cabbage. Herbs and spices will also promote digestion and assimilation of the nutrients from the cabbage.
Purple Cabbage Nutritional Value
- 1 cup of raw purple cabbage carries only 28 calories and 2 g of fibre.
- It is a rich source of Vitamin K, Vitamin C, Vitamin A, and Vitamin B6.
- Purple cabbage is a good source of minerals as Potassium, Iron, Calcium, Magnesium, Phosphorus, and Copper.
- It also contains high amount of antioxidants such as Anthocyanin, Sulforaphane, and Kaempferol.
Purple Cabbage Benefits
1. Prevents Inflammation and Cancer
- Purple cabbage benefits in health issues related to inflammation, pain and swelling in joints.
- It reduces intensity of Pitta dosha inflammation or heat related disorder such as skin rashes and Psoriasis.
- Regular consumption of purple cabbage benefits blood circulation. It improves flow of the blood through the vessels and also flushes the toxins out.
- Antioxidants in purple cabbage also prevent accumulation of malignant cells. This helps against development of diseases related to cancer and tumors.
2. Purple Cabbage benefits Heart Health
- Purple cabbage has high amount of antioxidants. It helps to protect heart from free radical damage.
- Regular consumption of purple cabbage prevents hardening and blockage of arteries. Specifically, it can be helpful for heart condition known as atherosclerosis.
- High levels of Potassium in purple cabbage also help to regulate high blood pressure level. This prevents the risk of hypertension.
3. Promotes Bone Health and Skin Health
- Purple Cabbage contains good amounts of bone strengthening nutrients such as Calcium, Vitamin K, Vitamin A, and Vitamin C.
- It promotes bone metabolism and prevents bone loss.
- High amounts of Vitamin A and Vitamin C ensure skin protection and collagen formation.
4. Promotes Bone Health and Skin Health
- Purple cabbage contains good concentration of Vitamin A and Vitamin C. Regular consumption will ensure skin protection from inflammatory health diseases.
- It also boosts production of collagen. Hence, purple cabbage supports growth of good skin tissues.
Purple Cabbage Recipe – Fried Rice
Purple Cabbage Stir-fried Rice
- 2 cups Purple Cabbage finely chopped
- 1 Green Chili optional
- 2 tbsp raw peanuts
- 1½ tsp Mustard Seeds
- 1½ tsp Turmeric Powder
- 1 inch Ginger finely grated
- Pinch Asafetida
- 12 Fresh Curry Leaves
- 1 Medium Onion Finely Chopped
- 3 cloves Garlic
- 3 cups Cooked Rice
- 1 tbsp Cooking Oil Olive Oil, Peanut Oil, Ghee, or Coconut Oil
- 2 tsp Rock Salt To taste
- Finely chop purple cabbage and keep aside.
- Finely chop onion, green chili, and garlic. Grate or pound the ginger.
- Heat the pan and put oil in it.
- Add mustard seeds and asafetida when the oil is little hot.
- Let the seeds crackle. Add curry leaves, raw peanuts, and green chili and stir well.
- Now add onion, garlic, and ginger.
- Once the mix turns golden brown, add purple cabbage, Turmeric powder, and Salt.
- Mix well and cover. Lower down the heat to medium and let the cabbage cook.
- After about 5-7 mins, purple cabbage will start to turn soft and nearly 70% cooked.
- Add rice. Mix well. Cover and lower down the heat.
- Let the mix be on heat for another 1 min, then close the heat and let it still be covered.
- Serve when ready! Enjoy!
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