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A simple, light Goan stir-fry of finely shredded cabbage, fresh coconut, and a gentle tempering of spices. It's a quick and healthy side dish that comes together in minutes, perfect with rice and curry.
Prepare your ingredients. Wash and finely shred the cabbage. Slit the green chilies lengthwise. Keep all other ingredients ready.
Begin the tempering (tadka). Heat coconut oil in a wide, heavy-bottomed pan or kadai over medium heat.
Add the shredded cabbage to the pan. Sprinkle the turmeric powder, salt, and sugar (if using) over the cabbage. Toss everything together until the cabbage is well-coated with the spices.
Cover the pan with a lid and reduce the heat to low-medium. Cook for 8-10 minutes, stirring occasionally. The cabbage will cook in its own steam. Avoid adding water unless it begins to stick.
Check for doneness. The cabbage should be tender but still have a slight crunch (tender-crisp). Uncover the pan, add the freshly grated coconut and chopped coriander leaves.
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A simple, light Goan stir-fry of finely shredded cabbage, fresh coconut, and a gentle tempering of spices. It's a quick and healthy side dish that comes together in minutes, perfect with rice and curry.
This goan recipe takes 25 minutes to prepare and yields 4 servings. At 137.99 calories per serving with 2.65g of protein, it's a beginner-friendly recipe perfect for lunch or dinner or side.
Gently mix the coconut and coriander into the cabbage and cook for another 1-2 minutes without the lid to allow any excess moisture to evaporate. Turn off the heat and serve hot.
Add 1/4 cup of green peas or finely chopped carrots along with the cabbage for extra color, texture, and nutrition.
For a protein boost, add 2 tablespoons of soaked chana dal (split chickpeas) along with the tempering and cook until tender before adding the cabbage.
For a spicier version, add one dried red chili to the tempering along with the green chilies, or add a pinch of red chili powder with the turmeric.
Squeeze a teaspoon of fresh lime or lemon juice over the foogath just before serving for a bright, tangy finish.
Cabbage is an excellent source of dietary fiber, which is crucial for a healthy digestive system. It aids in regular bowel movements, promotes gut health, and helps you feel full longer.
This dish is loaded with Vitamin C and Vitamin K from cabbage, along with powerful antioxidants that help protect the body against cellular damage and reduce inflammation.
The use of coconut oil and fresh coconut provides medium-chain triglycerides (MCTs), a type of fat that is easily digested and serves as a quick source of energy for the body and brain.
As a vegetable-centric dish, Cabbage Foogath is naturally low in calories, making it an excellent choice for weight management and a healthy lifestyle.
A single serving of Cabbage Foogath (approximately 1 cup or 125g) contains around 130-140 calories. This is an estimate and can vary based on the amount of oil and coconut used.
Yes, it is a very healthy dish. It's low in calories, rich in dietary fiber from cabbage, and provides healthy fats from coconut. It's a light, nutritious, and flavorful way to eat your vegetables.
Store any leftover foogath in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan over low heat or in the microwave until warmed through.
Fresh coconut is highly recommended for its moisture and authentic flavor. However, you can use desiccated coconut. To do so, soak 1/4 cup of desiccated coconut in 2-3 tablespoons of warm water for 15 minutes to rehydrate it before adding it to the dish.
This can happen if you cook the cabbage for too long with the lid on, or if you add extra water. To fix it, simply remove the lid and cook on medium-high heat for a few minutes, stirring gently, to allow the excess moisture to evaporate.