Cook the Book: Coconut Cabbage with Chiles and Green Peas

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
18%
Cook the Book: Coconut Cabbage with Chiles and Green Peas
45 min.
6
225kcal

Suggestions


If you're searching for a vibrant and delicious side dish that ticks all the boxes—vegetarian, vegan, gluten-free, and dairy-free—look no further than our Coconut Cabbage with Chiles and Green Peas! This recipe brings a delightful tropical twist to your table, combining the creamy richness of coconut with the fresh crunch of cabbage and the bright heat of green chiles.

In just 45 minutes, you can prepare a dish that's not only packed with flavor but also bursting with nutrients. The combination of curry leaves and mustard seeds infuses the cabbage with aromatic depth, while the sweet bursts of green peas add a lovely contrast to the dish. The creamy coconut sauce ties everything together, creating a harmonious balance that will surely impress even the pickiest of eaters.

This Coconut Cabbage is perfect for entertaining guests or as a standout addition to your everyday meals. With only 225 calories per serving, it's easy to enjoy a generous helping without any guilt! Whether served alongside your favorite protein or as a colorful centerpiece on a vegetarian spread, you’ll find that this recipe not only enhances the flavors of your meal but also elevates your love for plant-based cooking. Dive into this dish and enjoy the journey of flavors!

Ingredients

  • tablespoons canola oil 
  • 12 medium size curry leaves 
  • tablespoon skinned urad dal split black picked over for stones (cream-colored in this form, urad dal)
  • cups peas shredded green frozen thaw (no need to )
  • teaspoons sea salt 
  •  serrano chiles fresh
  • cup coconut flakes dried fresh shredded unsweetened
  • teaspoon mustard seeds black yellow

Equipment

  • frying pan
  • sauce pan
  • blender

Directions

  1. Pour 1 cup water into a blender jar, and add the coconut and chiles. Purée, scraping the inside of the jar as needed, to make a creamy-white, thin sauce with flecks of green.
  2. Heat the oil in a large saucepan over medium-high heat.
  3. Add the mustard seeds, cover the pan, and cook until the seeds have stopped popping (not unlike popcorn), about 30 seconds.
  4. Add the lentils and stir-fry them until golden brown, 15 to 20 seconds.
  5. Immediately add the cabbage, peas, salt, curry leaves, and the sauce. Stir once or twice, and bring the curry to a boil. Then reduce the heat to medium-low, cover the pan, and simmer, stirring occasionally, until the cabbage is just tender, 8 to 10 minutes. Then serve.
  6. Note: To reconstitute coconut, cover with 1/2 cup boiling water, set aside for about 15 minutes, and then drain.

Nutrition Facts

Calories225kcal
Protein12.06%
Fat55.36%
Carbs32.58%

Properties

Glycemic Index
7.39
Glycemic Load
3.73
Inflammation Score
-8
Nutrition Score
22.743912821231%

Flavonoids

Catechin
0.01mg
Epicatechin
0.01mg
Luteolin
0.17mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:225.45kcal
11.27%
Fat:14.42g
22.19%
Saturated Fat:8.53g
53.31%
Carbohydrates:19.1g
6.37%
Net Carbohydrates:10.51g
3.82%
Sugar:6.71g
7.45%
Cholesterol:0mg
0%
Sodium:785.85mg
34.17%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.07g
14.13%
Vitamin B3:25.19mg
125.96%
Vitamin C:80.81mg
97.96%
Folate:300.84µg
75.21%
Manganese:0.81mg
40.42%
Fiber:8.59g
34.34%
Vitamin K:27.84µg
26.52%
Vitamin B1:0.27mg
18.17%
Vitamin A:852.86IU
17.06%
Copper:0.29mg
14.64%
Phosphorus:139.89mg
13.99%
Iron:2.17mg
12.08%
Magnesium:47.84mg
11.96%
Vitamin B6:0.23mg
11.4%
Zinc:1.53mg
10.19%
Potassium:328.84mg
9.4%
Vitamin B2:0.15mg
8.73%
Selenium:5.42µg
7.74%
Vitamin E:1.06mg
7.05%
Calcium:39.88mg
3.99%
Vitamin B5:0.23mg
2.26%