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

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Tarla Dalal

31 August, 2023

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पत्तागोभी पुलाव रेसिपी | मसालेदार पत्ता गोभी पुलाव | स्वस्थ दक्षिण भारतीय गोभी चावल | - हिन्दी में पढ़ें (Cabbage Pulao in Hindi)

Table of Content

About Cabbage Pulao

Ingredients

Methods

Like cabbage pulao

What is cabbage pulao made of ?

How to cook brown rice?

How to soak and parboil chana dal

Making cabbage pulao

Pro tips for cabbage pulao

Cabbage pulao benefits

Nutrient values

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

Cabbage Pulao: A Healthy South Indian Staple

The Cabbage Pulao (Patta Gobi Pulao) is a hearty and satisfying rice dish that enjoys widespread popularity in South India. It represents a delicious blend of flavors and textures, transforming the humble cabbage into a flavorful centerpiece. Unlike simple rice preparations, this pulao is an amalgamation of various ingredients, including the main component, 1 1/2 cups shredded cabbage, along with carrots, peanuts, and coconut. This robust combination ensures the dish is a crowd-pleaser and a healthy addition to any meal.

Tempering for Authentic South Indian Flavor

The unique and authentic taste of this pulao is achieved through a traditional South Indian temperingprocess. The method begins by heating 2 tsp coconut oil in a broad non-stick pan. The aromatic base is created by adding 1/2 tsp mustard seeds (rai / sarson) and 1/2 tsp urad dal (split black lentils), which are cooked for a few seconds until the seeds splutter and the dal turns golden. Following this, 4 to 5 curry leaves (kadi patta), a pinch of asafoetida (hing), and 2 tbsp raw peanuts are sautéed for 1 to 2 minutes. This initial tempering infuses the oil with a rich, nutty, and savory aroma.

Building the Vegetable Base

Once the tempering is ready, the recipe moves on to building the flavorful vegetable base. First, 1/4 cup finely chopped onion is added and sautéed until softened. This is followed by the core vegetables: 1 1/2 cups shredded cabbage, 1/4 cup carrot juliennes, and 1/2 cup soaked and parboiled chana dal (split Bengal gram). This use of chana dal contributes significantly to the dish's unique texture and flavor. The mixture is seasoned with essential spices, including 1/4 tsp turmeric powder (haldi), 1 tsp red chilli powder, 1/2 tsp garam masala, and salt to taste, and then sautéed for 2 to 3 minutes to allow the vegetables to partially cook and absorb the seasonings.

The Healthy Brown Rice Advantage

A key health feature of this version of the Cabbage Pulao is the use of 1 1/2 cups soaked and cooked brown rice instead of conventional white rice. This substitution makes the pulao significantly healthier. Brown rice is known for adding a pleasant nutty flavor and a chewy texture, enhancing the overall mouthfeel. It also elevates the nutritional value, making the dish a superior source of dietary fiber.

Final Assembly and Flavor Enhancement

The final steps involve combining the prepared vegetable mixture with the rice and enriching the flavor profile. The brown rice is added to the pan, along with 2 tbsp grated coconut, 1/2 tsp lemon juice, and 1 tbsp chopped coriander (dhania). The ingredients are mixed well, and the entire dish is cooked on a medium flame for just 1 minute while stirring occasionally. This short cooking period allows the flavors of the fresh coconut and tangy lemon juice to meld beautifully with the other spices without overcooking the rice or vegetables.

Nutritional Benefits and Serving

The Cabbage Pulao offers excellent nutritional benefits, particularly for expectant mothers, as it is a good source of folic acid and fiber. Serving the dish is simple: it should be enjoyed hot, freshly garnished with 1 tbsp chopped coriander. The delicious combination of flavors and the contrasting textures—specifically the soft cabbage and the satisfying crunchy urad dal and peanuts—ensure that this spicy Patta Gobi Pulao is a memorable and wholesome meal for everyone at the table.

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.

Ingredients

For Cabbage Pulao

1 1/2 cups shredded cabbage

1 1/2 cups soaked and cooked brown rice

2 tsp coconut oil or

1/2 tsp mustard seeds ( rai / sarson)

1/2 tsp urad dal (split black lentils)

4 to 5 curry leaves (kadi patta)

2 tbsp raw peanuts

a pinch of asafoetida (hing)

1/4 cup finely chopped onion

1/4 cup carrot juliennes

1/2 cup soaked and parboiled chana dal (split Bengal gram)

1/4 tsp turmeric powder (haldi)

1 tsp red chilli powder

1/2 tsp garam masala

2 tbsp grated coconut

1/2 tsp lemon juice

1 tbsp chopped coriander (dhania)

salt to taste

For The Garnish

1 tbsp chopped coriander (dhania)

Method

For cabbage pulao

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.
Add the curry leaves , peanuts and sauté on a medium flame for 1 to 2 minutes.
Add asafoetida, onions and sauté on a medium flame for 1 minute.
Add the cabbage, carrots, chana dal, haldi, chilli powder, garam masala, salt and sauté on a medium flame for 2 to 3 minutes.
Add the brown rice, grated coconut, lemon juice, coriander and mix well.
Cook on a medium flame for 1 minute, while stirring occasionally.
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.
  - chick pea and mint rice recipe | healthy chana pulao | pudina chana pulao | instant pot chickpea brown rice |
  - soya mutter pulao recipe | Indian soya chunks peas pulao | soya matar pulao | soya chunks pulao |

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.

Nutrient values (Abbrv)per plate

Nutrient values (Abbrv) per serving

Energy	218 cal
Protein	6.6 g
Carbohydrates	28.2 g
Fiber	4.9 g
Fat	9 g
Cholesterol	0 mg
Sodium	19.5 mg

Click here to view Calories for Cabbage Pulao

The Nutrient info is complete

Your Rating*

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Foodie #642573

May 14, 2020, 9:23 p.m.

Very nutritious and tasty both.

Sukanya sen

May 20, 2016, 5:05 p.m.

Nice recipe

Tarla Dalal

May 20, 2016, 5:05 p.m.

Thanks for the feedback !!! Keep reviewing recipes and articles you loved.

saloni.vj

March 9, 2016, 6:12 p.m.

n_katira

Jan. 17, 2016, 7:10 p.m.

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.