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 as a salad as it can lead to Vata health problems such as gas, bloating, inflammation, stomach irritation including IBS aggravation, and constipation. Hence, it is best to consume purple cabbage in cooked form rather than raw form.
Purple Cabbage Recipes and Consumption
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 doesn’t have very strong taste, hence it easily blends well in different recipes. Purple cabbage can be consumed by stir-frying, or by adding to soups, curries, or other grain dishes.
Purple Cabbage Benefits and 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.
- It is a good source of minerals as Potassium, Iron, Calcium, Magnesium, Phosphorus, and Copper.
- It is a rich source of antioxidants Anthocyanin, Sulforaphane, and Kaempferol.
Prevents Inflammation and Cancer
- Purple cabbage prevents inflammation, pain, and swelling in joints.
- It reduces intensity of Pitta inflammation disorder such as skin rashes and Psoriasis.
- It increases blood circulation and prevents accumulation of malignant cells.
Promotes Heart Health
- High antioxidant content in purple cabbage protect heart from free radical damage. It prevents heart condition known as atheroscelorosis.
- High levels of Potassium in purple cabbage helps regulate high blood pressure.
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.
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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