See Water Chestnuts and Purple Cabbage Stir Fry | water chestnuts and purple cabbage stir fry recipe | healthy Indian purple cabbage stir fry | red cabbage stir fry | easy 10 minute cabbage stir fry |
water chestnuts and purple cabbage stir fry is a quick and nourishing fare which can be enjoyed at any time of the day. Learn how to make healthy purple cabbage stir fry.
Amazing flavour, exciting mouth-feel, irresistible aroma – the red cabbage stir fry has it all. A unique combination of water chestnuts and cabbage is stir-fried with garlic and a sweet-spicy-tangy dressing, which gives the dish a very unique flavour and aroma.
A garnish of peanuts adds to the magic, making this easy 10 minute cabbage stir fry an undeniably awesome dish!
To make water chestnuts and purple cabbage stir fry, boil enough water in a deep non-stick pan, add the water chestnuts, mix well and cook on a medium flame for 3 minutes, while stirring occasionally. Drain well and keep aside. Heat the olive oil in a broad non-stick pan, add the garlic and sauté on a medium flame for 30 seconds. Add the water chestnuts, mix well and cook on a medium flame for 3 minutes, while stirring occasionally. Add the cabbage, prepared dressing, salt and pepper, mix gently and cook on a medium flame for 1 minute, while stirring occasionally. Serve immediately garnished with peanuts.
With 2.9 g of
fibre, this
healthy Indian purple cabbage stir fry is a wise choice for
weight-watchers and keeping your
heart healthy. The flavonoids in water chestnut are
antioxidants which can also help ward off free radicals from the body and reduce oxidative stress. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. This stir-fry promotes overall health.
The use of olive oil in
water chestnuts and purple cabbage stir fry further adds a health touch it. With 77% of MUFA (Mono Unsaturated Fatty Acids), it is considered as one of the heart friendly oils while making salads and stir-fries. On the other hand, garlic and honey will exhibit their antimicrobial properties too.
Tip for
water chestnuts and purple cabbage stir fry. Remember that the chestnuts have to be cooked partially for a few minutes before adding to the stir-fry, otherwise they won’t cook well.
Accompany this stir fry with Chinese Soups and Noodles to create a mini meal or just serve as a side to any main course .
Is Water Chestnuts and Purple Cabbage Stir Fry healthy?
Yes, this is healthy.
Let's understand the ingredients.
Benefits of Water chestnut, Singhada
Water chestnut is not so high calorie vegetable with some amounts of protein and almost negligible fat. Their high fibre count makes them a suitable of choice for weight watchers. However, its carb count should also be considered. The low sodium and high potassium content is beneficial for those with high blood pressure. The flavonoids present in water chestnuts are considered to be beneficial to the heart and some studies have shown that it can prevent cancer too! These flavonoids are antioxidants which can also help ward off free radicals from the body and reduce oxidative stress. Traditionally, this vegetable is also known to increase fertility in men by enhancing their sperm count. Small amounts of B vitamins along with the antioxidants it possesses can also be beneficial for your skin and hair.
Cabbage ( Patta Gobhi + Red Cabbage) : Cabbage is low in calories, relieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine. Rich in Antioxidants in turn lowers the risk of infection and inflammation of the body due to eating processed foods. Red cabbage also called purple cabbage has slightly high levels of flavonoids and anthocyanins than green cabbage and has long been used as a herbal medicine. It has same health benefits to offer as the cabbage otherwise.See here all benefits of cabbage.
Olive Oil : Olive oil is a strong antioxidant and good for heart. Also its has anti inflammation properties. This is one of the healthiest oil you can opt for. It has around 77% of MUFA. Olive oil, especially the extra virgin olive oil, is unrefined oil in its natural state and free of chemicals. Moreover, olive oil also possess polyphenols – a type of antioxidant which protects body cells and maintains heart health as well. Popular in Mediterranean cooking, this oil works best for salad dressings or quick sautéing recipes. They cannot be used for prolonged cooking at high temperatures. Note that its a fat at the end of the day so don't consume too much. Read the super article of which oil is the healthiest, avoid vegetable oil.
Garlic : Garlic has been proven to lower cholesterol. The active ingredient allicin present in garlic aids in lowering blood pressure. Garlic is also alleged to help regulate blood glucose levels for diabetics. Garlic is great for the heart and circulatory system. Garlic has an antimicrobial, antiviral and antifungal function and can help in relieving common cold and other viral infections. To boost your immune system have a garlic clove a day. Garlic is a top anti viral food. The thiosulphate compound, Allicin found in garlic acts as a strong antioxidant and protects our body from damage of free radicals. Read here for complete benefits of garlic.
Peanuts : Peanuts contain Vitamin B1, Thiamine which helps form ATP (Adenosine triphosphate) which body uses for energy. A handful of peanuts gives you 7.3 grams of Protein. Peanuts, Almonds and Walnuts are rich in Protein and healthy monounsaturated fats which won’t spike your blood sugar levels and good for a diabetic snack and healthy heart snack. Eating a handful of Peanuts a day is said to increase the good cholesterol (HDL) in your body which is good for heart health. Read 11 amazing benefits of peanuts.
What's the problem?
Honey : Honey, a natural sweetener, is a thick liquid made by honeybees which acts as an energy boost. A tbsp. of honey (20 g) gives 60 calories but virtually no protein, fat and fiber. It has been regarded as a traditional medicine since ages. It’s anti-bacterial and anti-fungal properties are known to fight bacteria and prevent infections like cold and cough. Some research also shows that the polyphenolic compounds in honey help protect the heart.
Note : 1 cup = 200 ml (standard cup available in the market). The weight in grams varies for each ingredient.
Can diabetics, heart patients and over weight individuals have water chestnuts and purple cabbage stir fry?
Yes. Water chestnut is not so high calorie vegetable with some amounts of protein and almost negligible fat. Their high fibre count makes them a suitable of choice for weight watchers. But remove the honey from the recipe as it's not healthy.
Can healthy individuals have water chestnuts and purple cabbage stir fry?
Yes. Cabbage is low in calories, relieves constipation, good for diabetics. Cabbage has high levels of flavonoids and anthocyanins and has long been used as a herbal medicine.
One serving of Water Chestnuts and Purple Cabbage Stir Fry is high in
1. Vitamin C : Vitamin C is a great defence against coughs and colds.
2. Magnesium : Magnesium is required for formation of bones and teeth. It helps in the metabolism of calcium and potassium.
3. Phosphorus : Phosphorous works closely with calcium to build bones.
Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.
How to burn 137 calories that come from one serving of Water Chestnuts and Purple Cabbage Stir Fry?
Walking (6 kmph) = 41 mins
Running (11 kmph) = 14 mins
Cycling (30 kmph) = 18 mins
Swimming (2 kmph) = 23 mins
Note: These values are approximate and calorie burning differs in each individual.