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cabbage pulao recipe | patta gobi pulao | healthy Indian cabbage rice |


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Cabbage Pulao

cabbage pulao recipe | spicy patta gobi pulao | healthy Indian cabbage rice | with 30 amazing images.

cabbage pulao is a hearty and satisfying dish that is popular in South India. Enjoy how to make patta gobi pulao.

cabbage pulao is made with rice, cabbage, carrots, peanuts, and coconut. The combination of flavors and textures is delicious, and the dish is sure to please everyone at the table.

We enjoy the contrasting textures of the soft cabbage and the crunchy urad dal and peanuts in cabbage pulao.

The cabbage pulao is tempered with the traditional South Indian combination of mustard seeds and urad dal, along with red chillies, onions, parboiled chana dal and other ingredients that give the dish a unique texture and flavour.

We have made a healthier version of cabbage pulao by using brown rice instead of white rice. Brown rice adds a nutty flavor and chewy texture to cabbage pulao.

cabbage pulao is a good source of folic acid and fiber, which are important nutrients for pregnant women.

Pro tips for cabbage pulao. 1. Coconut oil is a natural and saturated fat that is better for your health than processed seed oils, which are high in polyunsaturated fats. 2. Add salt to taste. We added 1/4th tsp salt. If suffering from high blood pressure, reduce salt or skip it. 3. Cabbage pulao is a perfect meal for packing in your tiffin box. It is nutritious, delicious, and will stay fresh for hours.

Enjoy cabbage pulao recipe | spicy patta gobi pulao | healthy Indian cabbage rice | with step by step photos.

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Cabbage Pulao recipe - How to make Cabbage Pulao

Preparation Time:    Cooking Time:    Total Time:     4Makes 4 servings
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Method

For cabbage pulao
    For cabbage pulao
  1. To make cabbage pulao, heat the oil in a broad non-stick pan, add the mustard seeds, urad dal and cook for a few seconds.
  2. Add the curry leaves , peanuts and sauté on a medium flame for 1 to 2 minutes.
  3. Add asafoetida, onions and sauté on a medium flame for 1 minute.
  4. Add the cabbage, carrots, chana dal, haldi, chilli powder, garam masala, salt and sauté on a medium flame for 2 to 3 minutes.
  5. Add the brown rice, grated coconut, lemon juice, coriander and mix well.
  6. Cook on a medium flame for 1 minute, while stirring occasionally.
  7. Serve cabbage pulao hot garnished with coriander.

Cabbage Pulao recipe with step by step photos

like cabbage pulao
  1. like cabbage pulao recipe | patta gobi pulav | healthy Indian cabbage rice | then see collection of veg pluao recipes, pregnancy khichdi pulao recipes and some recipes we love below.

what is cabbage pulao made of ?
  1. what is cabbage pulao made of ? See below image of list of ingredients for  cabbage pulao.  

how to cook brown rice?
  1. See how to cook brown rice in pressure cooker | how to cook brown rice Indian style | cooker brown rice | 

how to soak and parboil chana dal
  1. Soak chana dal for 30 minutes. We will soak 1/4 cup chana dal to get 1/2 cup soaked and parboiled chana dal (split bengal gram).
  2. Drain.
  3. Bring water to boil in a pan.
  4. Put the soaked and drained chana dal in it.
  5. Cook the chana dal for 3 minutes in boiling water.
  6. Drain and put in a bowl. Soaked and parboiled chana dal.

making cabbage pulao
  1. To make cabbage pulao recipe | patta gobi pulav | healthy Indian cabbage rice | heat 2 tsp coconut oil or oil in a braod non-stick pan. Use coconut oil for a healthier diet.
  2. Add 1/2 tsp mustard seeds ( rai / sarson).
  3. Add 1/2 tsp urad dal (split black lentils).
  4. Cook  for a few seconds and let the seeds crackle.
  5. Add 4 to 5 curry leaves (kadi patta).
  6. Add 2 tbsp raw peanuts.
  7. Sauté on a medium flame for 1 to 2  minutes.
  8. Add a pinch of asafoetida (hing).
  9. Add 1/4 cup finely chopped onions.
  10. Sauté on a medium flame for 1 minute.
  11. Add 1 1/2 cups shredded cabbage.
  12. Add 1/4 cup carrot juliennes.
  13. Add 1/2 cup soaked and parboiled chana dal (split bengal gram). See above on how to soak and parboil chana dal.
  14. Add 1/4 tsp turmeric powder (haldi).
  15. Add 1 tsp red chilli powder.
  16. Add 1/2 tsp garam masala.
  17. Add salt to taste. We added 1/4th tsp salt. If suffering from high blood pressure, reduce salt or skip it.
  18. Sauté on a medium flame for 2 to 3 minutes.
  19. Add 1 1/2  cups cooked brown rice. See how to cook brown rice.
  20. Add 2 tbsp grated coconut.
  21. Add 1/2 tsp lemon juice.
  22. Add 1 tbsp chopped coriander (dhania).
  23. Mix well. Taste the rice to check the salt and spice levels. Add now if required.
  24. Cook on a medium flame for 1 minute, stirring occasionally. 
  25. Serve cabbage pulao  | patta gobi pulav | healthy Indian cabbage rice |  hot garnished with coriander.

pro tips for cabbage pulao
  1. Heat 2 tsp coconut oil or oil in a braod non-stick pan. Coconut oil is a natural and saturated fat that is better for your health than processed seed oils, which are high in polyunsaturated fats.
  2. Add salt to taste. We added 1/4th tsp salt. If suffering from high blood pressure, reduce salt or skip it.
  3. We have used brown rice to make the cabbage pulao healthier. The glycemic index of brown rice is lower than white rice. Therefore, brown rice is good for people with diabetes if consumed in limited quantities. Being a good source of fibre that reduces high cholesterol levels and prevents atherosclerosis and good for  your heart.
  4. Cabbage pulao is traditionally made with rice. However, we recommend using leftover rice for this dish, as it will prevent the pulao from becoming sticky. Freshly made rice has more moisture, which can make the pulao sticky and less flavorful.
  5. Cabbage pulao is a perfect meal for packing in your tiffin box. It is nutritious, delicious, and will stay fresh for hours.

cabbage pulao benefits
  1. Cabbage pulao is rich in below macronutrients, vitamins and minerals given in descending order (highest to lowest). 
    1. Phosphorus : Phosphorus rich Indian foods works closely with calcium to build bones. Phosphorus rich Indian foods like dairy products ( milk, paneer, curd), nuts, seeds, jowar, bajra, moong, matki, oats, ragi, wheat flour etc. 30% of RDA.
    2. Folic Acid (Vitamin B9): Folic acid is an essential vitamin required throughout pregnancy. Folic acid rich Indian foods (kabuli chana, chana dal, yellow moong dal, urad dal, tooval dal, til ). 23% of RDA.
    3. Vitamin B1 (Thiamine) : Vitamin B1 protects nerves, helps in carbohydrate metabolism, prevents heart diseases and helps produce red blood cells. Indian Foods rich in B1 are Flax seeds (alsi), Sunflower seeds, Sesame seeds, Garden cress seeds (halim), Capsicum, Wheat flour, Chana dal, moong, walnuts, masoor dal, brown rice, jowar, bajra. 20% of RDA.
    4. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium. magnesium rich Indian foods like leafy vegetables (palak, broccoli, kale), pulses ( rajma, chawli, moong ), nuts (walnuts, almonds) , cereals ( jowar, bajra, whole wheat flour, dalia). 20% of RDA.
    5. Fiber : Dietary fiber reduces the risk of heart disease, prevents the spike in blood sugar levels and hence super for diabetics. Consume more fruits, vegetables, moong, oats, matki, whole grains. 20% of RDA.

Accompaniments

Palak Masoor Dal 
Panch Ratani Dal 
Rajma and Urad Dal 

Nutrient values (Abbrv) per serving
Energy218 cal
Protein6.6 g
Carbohydrates28.2 g
Fiber4.9 g
Fat9 g
Cholesterol0 mg
Sodium19.5 mg
Click here to view calories for Cabbage Pulao

RECIPE SOURCE : Healthy Heart CookbookBuy this cookbook
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Reviews

Cabbage Pulao
5
 on 24 Apr 21 06:12 AM


Nice recipe
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| Hide Replies
Tarla Dalal    Thanks for the feedback !!! Keep reviewing recipes and articles you loved.
Reply
26 Apr 21 06:28 PM
Cabbage Pulao
1
saloni.vj
 on 04 Nov 17 12:38 PM


Reply
| Hide Replies
Tarla Dalal    Hi Saloni: Can you tell us what went wrong with the recipe or what you did not like about it. Thanks.
Reply
04 Nov 17 03:05 PM
Cabbage Pulao
5
Foodie #642573
 on 30 Jan 16 10:47 AM


Very nutritious and tasty both.
Reply
Cabbage Pulao
5
n_katira
 on 27 Nov 15 04:17 PM


Looked tempting so I tried. Truly a south indian style main course which needs no accompaniment. the cabbage and chana dal are dominating in texture and flavour both. will make it once more.
Reply