Patta Gobi Matar Nu Shaak (Cabbage & Peas Sabzi) Recipe
Introduction:
Patta Gobi Matar Nu Shaak, a popular North Indian vegetarian dish, is a simple yet flavorful dry vegetable preparation that brings together finely chopped cabbage and green peas. This dish, commonly known as Cabbage & Peas Sabzi, is a healthy addition to any meal, especially when paired with soft, steaming phulkas or rice. The subtle yet satisfying blend of spices brings out the natural flavors of cabbage and peas, making it a delightful and nutritious side dish. Cabbage, a rich source of Vitamin K, Vitamin C, and Vitamin B6, offers several health benefits, including protection from the harmful effects of radiation therapy, which is crucial for cancer treatments. This recipe is quick, easy to prepare, and packed with nutrients, making it an excellent choice for busy weeknights or when you need a light, healthy side dish.
Cuisine: North Indian
Course: Lunch
Diet: Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Cabbage (Patta Gobi/ Muttaikose) | 3 cups, finely chopped |
| Green peas (Matar) | 1/2 cup |
| Mustard seeds (Rai/ Kadugu) | 1 teaspoon |
| Bay leaf (Tej Patta) | 1, roughly torn |
| Curry leaves | 1 sprig, roughly torn |
| Tomato | 1, finely chopped |
| Turmeric powder (Haldi) | 1/2 teaspoon |
| Red chili powder | 1/2 teaspoon |
| Garam masala powder | 1/2 teaspoon |
| Salt | To taste |
| Oil | For cooking |
Preparation Time:
- Prep Time: 10 minutes
- Cook Time: 15 minutes
Instructions:
-
Prep the Ingredients:
Begin by prepping all the ingredients. Finely chop the cabbage and tomato. Roughly tear the curry leaves and bay leaf to release their aromatic oils. Have your spices ready – turmeric, red chili powder, and garam masala – as well as mustard seeds and green peas. -
Cook the Cabbage and Peas:
In a pressure cooker, add the finely chopped cabbage and green peas. Sprinkle a pinch of salt and add about 3 tablespoons of water. Close the lid and cook for just two whistles. This short cooking time ensures that the vegetables are tender yet retain their vibrant color and texture. Once done, release the pressure immediately to keep the peas bright green and prevent overcooking the cabbage. -
Tempering the Spices:
While the cabbage and peas are cooking, heat oil in a heavy-bottomed pan over medium heat. Add the mustard seeds and let them crackle, releasing their distinctive flavor. Once they start popping, add the torn bay leaf and curry leaves to the pan. Stir for a few seconds to infuse the oil with the fragrant leaves. Next, add the finely chopped tomato and sauté until the tomatoes soften and release their juices. -
Add the Spices:
Sprinkle in the turmeric powder, red chili powder, and garam masala powder. Stir well to combine and allow the spices to toast slightly, enhancing their flavors. -
Combine the Cooked Vegetables:
Add the cooked cabbage and peas to the pan with the spiced tomato mixture. Stir everything together, ensuring that the vegetables are well-coated with the tempering and spices. Cook for another 2–3 minutes, allowing the flavors to meld and the vegetables to absorb the seasoning. -
Finish and Serve:
Once everything is well combined and cooked, turn off the heat. Your Patta Gobi Matar Nu Shaak is now ready to serve. Enjoy this aromatic, flavorful dish with Khatta Mag (a tangy yogurt-based dish) and Phulkas for a wholesome and satisfying meal.
Nutritional Information:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 100-120 kcal |
| Protein | 2–3 grams |
| Carbohydrates | 20 grams |
| Fat | 4–6 grams |
| Fiber | 3 grams |
| Vitamin C | 20–30% DV |
| Vitamin K | 45–50% DV |
| Vitamin B6 | 10% DV |
Allergen Information:
This dish is naturally free from gluten, dairy, and nuts, making it a suitable option for individuals with common allergies. As always, check the labels of any packaged ingredients to ensure they align with your dietary needs.
Dietary Preferences:
- Vegetarian: This recipe is entirely plant-based, making it suitable for vegetarians.
- Vegan: Can be made vegan by using oil for cooking instead of ghee or butter.
- Gluten-Free: No wheat or gluten-containing ingredients are used in this recipe.
- Low-Calorie: Ideal for those seeking a light, nutritious dish that won’t weigh them down.
Tips and Variations:
- Add Protein: You can incorporate protein into this dish by adding cooked chickpeas or paneer (cottage cheese) cubes for a more substantial meal.
- Spice Level: Adjust the amount of red chili powder to suit your spice preference. For a milder version, use just a pinch.
- Additional Veggies: Feel free to experiment with adding other vegetables such as carrots, bell peppers, or potatoes to make the dish more colorful and nutrient-dense.
- Coconut Flakes: For an extra layer of flavor, garnish with a few toasted coconut flakes just before serving.
Conclusion:
Patta Gobi Matar Nu Shaak is a wonderful, easy-to-make dish that brings together the goodness of cabbage and peas, flavored with aromatic spices typical of North Indian cuisine. It is not only quick and easy to prepare but also provides an excellent source of vitamins and minerals, making it a nutritious and tasty side dish for any meal. Whether you’re looking for a light lunch or a complement to your main course, this cabbage and peas sabzi is sure to satisfy your taste buds and nourish your body.
