Yummy Curried Cabbage with Potatoes & Rice – totally decadent comfort food! 
This is another break from the mold for me. The basis of this meal is comfort rather than health – although it does still have many health benefits. I would not normally put Potatoes with Rice, but sometimes you just need a little extra yum!
My Omni husband LOVES this recipe. It really fills him up and apparently tastes so divine he doesn’t miss the meat! It is his first choice if he has had a stressful day, is tired, hungry, not feeling too well, or any other comfort food necessity 🙂
NOTE: If you cut your cabbage heads off, leaving the bottom 4-6 leaves and a few inches of stalk, the plant will sprout baby Cabbages off at each of the leaf junctions; you can pick and use these cute little Cabbage heads just like the single larger Cabbage heads, so its Cabbage for free! (this also works for most other leaf/head forming Brassica’s)
INGREDIENTS:
2 Tbsps Organic Cold-Pressed Virgin Coconut Oil
2 Cups pre-cooked (and pre-soaked) Organic Brown or Wholemeal Rice – we use medium Brown Organic Rice
2 large Organic Boiling Potatoes, washed and chopped into 2cm cubes and pre-boiled (can be peeled if desired)
** Use florets of pre-steamed Cauliflower instead, if you don’t want so many carbs in one meal – but this IS comfort food!
1 large Organic Brown Onion, chopped finely
1/2 large Organic Cabbage chopped into fine slices (or 1 regrown head of baby sprouting Cabbages)
2-4 stalks of Organic Sprouting Broccoli chopped finely (or 2/3 florets of heading Broccoli)
2 Organic Tomatoes, chopped into small cubes
1 Organic Red Capsicum, chopped finely
1/4 cup fresh baby Organic Peas
2 Tbsps finely chopped Organic Fresh Ginger
2 tsps. Massell Vegan & Gluten Free Vegetable Stock
2 tsps. Organic Garam Masala
2 tsps. Organic Indian Curry Powder
2.5cm piece Organic Cinnamon Bark/Quill
1/2 Organic Star Anise
1 tsp. Kelp Powder
1 Cup Filtered Water
Spices:
1/2 tsp each of – Organic Kalonji (Nigella), Organic Mustard Seeds, Organic Fennel Seeds & Organic Fenugreek Seeds: 2 tsps Organic Cumin Seeds, 2 Organic Cloves, Seeds of 2 Organic Cardamom Pods, 2 tsps Organic Rapadura Sugar (If you are Sugar-Free, just dry roast all the spices and crush, then add 1 Tbsp. of Organic Maple Syrup to the dinner).
To make up the Spice Mix:
Warm a dry pan until quite hot.Place all the above spices into the pan and dry fry until they start to change colour and pop. Do not burn! Once done, pull off heat and after cooling slightly, put into a large Mortar & Pestle and grind up well.
optional additions:
1 finely chopped fresh Organic Green Chilli Pepper
** If you don’t have any fresh, use pickled ones like I do when it is not Chilli Pepper season (see above)
METHOD:
Heat up a large pan with the Coconut Oil in it. Put the Stock Powder, the ground up Spice Mix, the other Spices, Curry, Kelp, Ginger, the Onion, and Chilli (if you are using it), into the Cooked Rice and mix together thoroughly.
When pan is warm, put Rice and Spice mix into the pan and heat through, stirring every few minutes to prevent sticking.
While that is cooking, carefully mix up the Cooked Potato (or Cauliflower if you are using that), the chopped Cabbage & Broccoli, Tomato & Capsicum, and the Baby Peas with the water.
Once the Rice and Spice mix is all warmed through, add the Potato & other Vegetables and carefully mix together so that the water is spread throughout the dish.
Cover and check every few minutes, stirring occasionally, until everything is well heated through. Once the whole dish is very warm, take the lid off and cook until the water is virtually all dissolved, stirring quite often.
As the water is nearly all disappeared, prepare to serve. The dish should be still just moist and all ingredients well cooked.
Garnish with a sprinkling of raw or roasted Organic Sunflower and Pumpkin Seeds if desired.
Main Ingredients – Nutritional breakdown
ORGANIC COLD-PRESSED COCONUT OIL
– lauric acid (helps kill harmful pathogens such as bacteria, viruses and fungi)
– triglycerides (medium chain fatty acids – helps with diabetes, heart, Crohn’s, IBS, Alzheimers, thyroid, & immunity)
BROWN RICE
– protein
– calcium
– potassium
– magnesium
– phosphorous
– manganese
– selenium
– Vitamins B1, B3 & B6
– low GI (helps reduce insulin spikes)
– fibre
POTATOES
– iron
– folate
– potassium
– magnesium
– choline
– quercetin (anti-inflammatory, antioxidant – can also help with cancer)
– zinc
– phosphorous
– alpha-lipoic acid (helps convert glucose into energy)
– Vitamins B3, B6 & C
ONIONS
– chromium
– quercetin (helps with preventing cancer)
– potassium
– iron
– folic acid
– Vitamins A, B6, C & E
– sulphur compounds, when raw
– fibre
CABBAGE, RED (Other cabbages just have less of the “good” stuff)
– potassium
– copper
– manganese
– choline
– phosphorous
– magnesium
– calcium
– selenium
– folate
– iron
– protein
– glutamine (amino acid)
– Vitamins B1, B2, B3, B5, B6, C, K
– antioxidant
– anti-flammatory
– glucosinolates (helps fight and prevent cancer)
– lowers cholesterol
– fibre
*cabbage juice is known to heal stomach ulcers and other digestive disorders
BROCCOLI
– chromium
– phosphorus
– manganese
– choline
– potassium
– magnesium
– omega 3
– copper
– zinc
– calcium
– selenium
– iron
– folate
– protein
– cholesterol-lowering properties
– glucosinolates (helps prevent stomach ulcers)
– Vitamins A, B1, B2, B3, B5, B6, C, E, K
– anti-inflammatory
– antioxidant
– fibre
TOMATOES
– rich in lycopene (has anti-cancer properties)
– alpha-lipoic acid
– lutein
– choline
– biotin
– molybdenum
– potassium
– iron
– folic acid
– beta-carotene
– Vitamins A, C & K
– reduces cholesterol
CAPSICUM
– protein
– capsaicin (helps treat/prevent cancer)
– carotenoids
– molybdenum
– cysteine (amino acid)
– potassium
– manganese
– folate
– Vitamins A, B2, B3, B5, B6, & C, E, K
– antioxidant
– anti-inflammatory
– antibacterial
– fibre
PEAS
– manganese
– copper
– phosphorous
– folate
– iron
– protein
– magnesium
– potassium
– choline
– polyphenols (helps against stomach cancers)
– zinc
– molybdenum
– omega-3
– regulate blood sugar
– Vitamins B1, B2, B3 B6, C & K
– anti-inflammatory
– antioxidant
– fibre
GINGER
– calcium
– magnesium
– manganese
– phosphorous
– potassium
– zinc
– folate
– Iron
– Vitamins B1, B2, B3, B5, B6, C & E
– antioxidant
– anti-inflammatory
– helps immunity
MEDICINAL BENEFITS OF SPICES USED:
Kalonji or Nigella Seeds (also called “Black” Cumin)
Used to treat respiratory problems
Improves digestion
Powerful antioxidant & detox agent
Antihistamine (helps against allergies)
Helps balance insulin, cholesterol and metabolism
Improves circulation
Anti-parasitic
Available from Kings Seeds –
http://www.kingsseeds.co.nz/shop/Herbs/Alpha+Search+for+Herbs/Black+Cumin-6147.html
Mustard Seeds
Have Selenium, Phosphorous, Copper, Manganese, Magnesium
Provides Omega-3 Fatty acids
Contains Glucosinolates, especially helpful for gastrointestinal and colorectal cancers
Reduces symptoms of asthma
May help with rheumatoid arthritis
Lowers blood pressure
May encourage healthy sleeping patterns
Relieves migraine attacks
Helps prevent heart attacks in some instances
Available from Kings Seeds –
(NOTE: all mustard greens will yield seeds of varying colours; try a few & see what you get!)
http://www.kingsseeds.co.nz/shop/Field+Selection/Green+Manure+%26+Cover+Crops/Mustard5750.html
Fennel Seeds
Contains Iron, Calcium, Copper, Potassium, Magnesium, Manganese, Selenium and Zinc
Also has Vit’s A, C, E and many B-complex vitamins
Anti-spasmodic, relieves IBS symptoms
Anti-inflammatory, beneficial for bruising
Antioxidant
Decongestant, reduces sinus congestion
Expectorant, good for coughs
Aids digestion and treating flatulence
Soothes colic in babies
Helps to protect from colon cancer
Great for hormone imbalances like PMS and low libido
Treats lack of milk in nursing women
Helps control hypertension and cholesterol
Available from Kings Seeds –
http://www.kingsseeds.co.nz/shop/Herbs/Alpha+Search+for+Herbs/Fennel+Sweet+Leaf-6248.html
Fenugreek or Methi (seeds)
Contains Vit B3 and C, plus Potassium and Protein
Amino acids including lysine and L-tryptophan
Relieves menopause/PMS symptoms
Increases libido, reduces menstrual pain
Useful for reproductive disorders and inducing labour
Anti-inflammatory, useful for treating arthritis
Relieves bronchitis, asthma and sore throats
Lowers blood sugar, can help with diabetes
Reduces cholesterol levels and helps the heart
Improves digestion and metabolism
Treats acid reflux
Helps with skin problems like rashes and boils
Beneficial for wound healing
Note: No known suppliers of Fenugreek Seeds for growing in NZ, but I am working on finding a contact for these.
Cumin Seeds
High in Iron, also has Calcium, Copper, Potassium, Magnesium, Manganese, Selenium & Zinc Has Vits A, C & E, plus B Complex vitamins
Immune boosting
Anti-Fungal
Antioxidant, great for liver detoxing
Improves digestion
Cancer fighting capabilities
Can also help with insomnia
Excellent source of fibre
Available from Kings Seeds –
http://www.kingsseeds.co.nz/shop/Herbs/Alpha+Search+for+Herbs/Cumin-6218.html
Cloves
Contains Iron, Magnesium, Calcium, Manganese, Vit K and fibre
Active ingredient – eugenol
Antimicrobial
Antibacterial
Anti-inflammatory, great for treating joint pain
Mild anaesthetic, relieves toothache and dental pain
Prevents toxicity from pollutants in the environment
Eases coughs and expels phlegm
Settles upset stomachs
Used to treat digestive tract cancers
Improves digestion and relieves flatulence
Note: It is highly unlikely Cloves would grow well in NZ, as they need constant high temps and humidity all year round.
Cardamom Seeds
Contains Iron, Calcium, Sulphur, Phosphorus, Potassium, Manganese and magnesium
Has Vit C and some B vitamins
Analgesic properties
Antiseptic
Antioxidant
Antispasmodic, great for digestive disorders
Cancer prevention, esp. hormone cancers (breast, ovarian, uterine/endometrial & prostate)
Diuretic, also helps with discomfort of kidney and gall stones
Helps fight bad breath, tooth/gum decay and diseases
Soothes sore throat and may relieve voice hoarseness
Expectorant qualities
Available from Subtropicals – but carries a warning, “for Temperature Controlled Hothouses only” –
http://www.subtropical.co.nz/catalogue2.html
© 2014-2015: “Garden to Kitchen” with Suz – All content on this blog is Copyright.
