Description: Discover the rich flavors of African Cabbage, a savory dish where cabbage is expertly cooked with a blend of spices and optional meat or fish. Perfect for a hearty and flavorful meal, this recipe showcases the vibrant taste of African cuisine. Learn how to prepare this delicious dish step-by-step.
Ingredients:
- 1 large head of cabbage, shredded
- 2 tablespoons vegetable oil
- 1 large onion, chopped
- 2 cloves garlic, minced
- 1 bell pepper, chopped
- 2 tomatoes, chopped
- 1 teaspoon ground turmeric
- 1 teaspoon paprika
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon cayenne pepper (optional, for heat)
- 1 cup meat (beef, chicken, or lamb) or fish, cut into pieces (optional)
- Salt and black pepper to taste
- 1 cup chicken or vegetable broth (optional)
- Fresh cilantro or parsley for garnish (optional)
Instructions:
Prepare the Cabbage: Shred the cabbage and set aside.
Cook the Meat/Fish (if using): Heat 1 tablespoon of vegetable oil in a large pot over medium heat. Add the meat or fish and cook until browned and cooked through. Remove from the pot and set aside.
Sauté Vegetables: In the same pot, add the remaining vegetable oil. Sauté the chopped onion, garlic, and bell pepper until the onion is translucent.
Add Spices: Stir in the ground turmeric, paprika, cumin, coriander, and cayenne pepper. Cook for about 1 minute until fragrant.
Add Tomatoes: Mix in the chopped tomatoes and cook until they begin to break down and release their juices.
Combine Cabbage: Add the shredded cabbage to the pot, stirring to combine with the spices and vegetables.
Simmer: Pour in the chicken or vegetable broth (if using) and bring to a boil. Reduce the heat to low, cover, and simmer for 15-20 minutes until the cabbage is tender.
Return Meat/Fish: If you cooked meat or fish, return it to the pot and mix well. Cook for an additional 5 minutes to heat through.
Season and Serve: Season with salt and black pepper to taste. Garnish with fresh cilantro or parsley if desired. Serve hot.
Enjoy your flavorful African Cabbage as a satisfying main course or side dish!
Nutritional Values
Cabbage (1 large head, shredded)
- Calories: 25
- Carbohydrates: 6 grams
- Protein: 1 gram
- Fat: 0 grams
Benefits:
- Low in calories and high in fiber, aiding digestion.
- Rich in vitamins C and K, and contains folate.
- Contains antioxidants that may help reduce inflammation.
Vegetable Oil (2 tablespoons)
- Calories: 120
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams
Benefits:
- Provides essential fatty acids.
- Helps with the absorption of fat-soluble vitamins.
- Adds flavor and helps in cooking.
Onion (1 large, chopped)
- Calories: 40
- Carbohydrates: 9 grams
- Protein: 1 gram
- Fat: 0 grams
Benefits:
- Contains antioxidants and compounds with anti-inflammatory properties.
- Provides a good source of vitamin C, B vitamins, and manganese.
Garlic (2 cloves, minced)
- Calories: 149
- Carbohydrates: 33 grams
- Protein: 6 grams
- Fat: 0 grams
Benefits:
- Known for its potential antimicrobial and anti-inflammatory properties.
- Rich in vitamins C and B6, and manganese.
Bell Pepper (1, chopped)
- Calories: 31
- Carbohydrates: 6 grams
- Protein: 1 gram
- Fat: 0 grams
Benefits:
- High in vitamins A and C, and antioxidants like beta-carotene.
- Supports immune function and skin health.
Tomatoes (2, chopped)
- Calories: 18
- Carbohydrates: 4 grams
- Protein: 1 gram
- Fat: 0 grams
Benefits:
- Rich in vitamins C and K, potassium, and folate.
- Contains lycopene, an antioxidant linked to reduced risk of chronic diseases.
Ground Turmeric (1 teaspoon)
- Calories: 9
- Carbohydrates: 1.5 grams
- Protein: 0.3 grams
- Fat: 0.2 grams
Benefits:
- Contains curcumin, which has anti-inflammatory and antioxidant properties.
- Supports digestive health and may help reduce symptoms of arthritis.
Paprika (1 teaspoon)
- Calories: 6
- Carbohydrates: 1 gram
- Protein: 0.3 grams
- Fat: 0.3 grams
Benefits:
- Provides vitamins A and E, and antioxidants.
- Adds flavor and color to dishes.
Ground Cumin (1 teaspoon)
- Calories: 8
- Carbohydrates: 1 gram
- Protein: 0.4 grams
- Fat: 0.4 grams
Benefits:
- Contains antioxidants and may aid in digestion.
- Provides iron and may help regulate blood sugar levels.
Ground Coriander (1 teaspoon)
- Calories: 5
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0.3 grams
Benefits:
- Contains antioxidants and may help with digestion.
- Provides vitamins A, C, and K, and essential minerals.
Cayenne Pepper (1 teaspoon, optional)
- Calories: 6
- Carbohydrates: 1 gram
- Protein: 0.2 grams
- Fat: 0.3 grams
Benefits:
- Contains capsaicin, which may boost metabolism and reduce pain.
- Provides vitamin A and may support cardiovascular health.
Meat (1 cup, optional; beef, chicken, lamb, or fish)
- Beef: 250 calories, 26 grams protein, 20 grams fat
- Chicken: 165 calories, 31 grams protein, 3.6 grams fat
- Lamb: 250 calories, 25 grams protein, 21 grams fat
- Fish: 200 calories, 20 grams protein, 10 grams fat
Benefits:
- High in protein and essential amino acids.
- Provides vitamins and minerals like iron, zinc, and B vitamins.
Salt and Black Pepper (to taste)
- Minimal calories; mainly affects sodium and flavor.
Benefits:
- Enhances flavor and may aid in seasoning.
- Salt is essential for electrolyte balance; pepper may provide antioxidants.
Chicken or Vegetable Broth (1 cup, optional)
- Calories: 12
- Carbohydrates: 1 gram
- Protein: 1 gram
- Fat: 0 grams
Benefits:
- Adds flavor and can be a source of vitamins and minerals, depending on the preparation.
Fresh Cilantro or Parsley (for garnish, optional)
- Cilantro: 23 calories, 4 grams carbohydrates, 2 grams protein
- Parsley: 36 calories, 6 grams carbohydrates, 3 grams protein
Benefits:
- Rich in vitamins A, C, and K.
- Provides antioxidants and may support digestion.
This dish combines cabbage and a variety of vegetables and spices, offering a rich source of vitamins, antioxidants, and flavor. Optional meat or fish adds protein, while spices like turmeric and cumin provide additional health benefits. The broth, when used, enhances flavor and adds nutrients.
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