Mediterranean Diet Cabbage Poriyal
Embrace the fusion of flavors with this *Mediterranean Diet Cabbage Poriyal*, a healthy and vibrant twist on the classic South Indian stir-fry. This recipe combines the nutrient-rich goodness of finely shredded cabbage with the aromatic warmth of mustard seeds, cumin, and curry leaves, all sautéed in heart-healthy extra virgin olive oil. A pop of turmeric adds color and anti-inflammatory benefits, while fresh lemon juice and cilantro bring a zesty, refreshing finish. Easy to prepare in just 30 minutes, this vegan and gluten-free dish makes a perfect side for rice, flatbreads, or as a standalone light meal. Packed with fiber, flavor, and wholesome ingredients, this cabbage poriyal embodies the best of the Mediterranean diet with a delightful South Indian flair.
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Recipe Information
Ingredients
- 500 grams cabbage
- 2 tablespoons extra virgin olive oil
- 1 teaspoon mustard seeds
- 1 teaspoon cumin seeds
- 1 tablespoon urad dal (split black gram)
- 1 piece dried red chili
- 1 medium onion, finely chopped
- 10 leaves fresh curry leaves
- 0.5 teaspoon turmeric powder
- 1 teaspoon salt
- 1 tablespoon lemon juice
- 2 tablespoons freshly chopped cilantro
Instructions
Begin by finely shredding the cabbage using a sharp knife or a food processor. Set aside.
Heat the extra virgin olive oil in a large skillet over medium heat.
Once the oil is hot, add the mustard seeds. Allow them to crackle for a few seconds.
Add the cumin seeds, followed by the urad dal. Sauté until the urad dal turns golden brown.
Break the dried red chili into halves and add to the pan.
Add the chopped onion to the pan and sauté until translucent.
Add the curry leaves, stirring well to combine.
Add the shredded cabbage, turmeric powder, and salt to the skillet. Mix well to ensure the spices coat the cabbage evenly.
Cover the skillet with a lid and allow the cabbage to cook on medium-low heat for about 10-12 minutes, stirring occasionally until the cabbage is tender but still slightly crisp.
Remove the lid and increase the heat to medium-high. Sauté for an additional 2-3 minutes, allowing excess moisture to evaporate.
Turn off the heat and stir in the lemon juice.
Garnish the Cabbage Poriyal with freshly chopped cilantro before serving.
Serve the Cabbage Poriyal warm as a side dish with rice or flatbread.
Nutrition Facts
Calories |
498 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 30.8 g | 39% | |
| Saturated Fat | 4.4 g | 22% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2467 mg | 107% | |
| Total Carbohydrate | 53.2 g | 19% | |
| Dietary Fiber | 18.5 g | 66% | |
| Total Sugars | 21.5 g | ||
| Protein | 12.9 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 326 mg | 25% | |
| Iron | 6.7 mg | 37% | |
| Potassium | 1287 mg | 27% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
