Mediterranean Diet Cabbage Poriyal

Transform your weeknight meals with this vibrant Mediterranean Diet Cabbage Poriyal, a fusion of healthy Mediterranean principles and South Indian flavors. This quick and easy stir-fried cabbage recipe combines the aromatic punch of mustard seeds, cumin, and curry leaves with the zesty freshness of lemon juice and cilantro. A drizzle of heart-healthy extra virgin olive oil enhances the dish, making it an ideal option for those following a plant-based, low-carb, or gluten-free lifestyle. Ready in just 30 minutes, this turmeric-scented cabbage dish can be served as a flavorful side with fluffy rice, flatbread, or even as a light standalone meal. Packed with wholesome, nutrient-dense ingredients, this cabbage poriyal is a delightful way to enjoy comfort food with a healthy twist.

Nutriscore Rating: 78/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 500 grams cabbage
• 2 tablespoons extra virgin olive oil
• 1 teaspoon mustard seeds
• 1 teaspoon cumin seeds
• 1 tablespoon urad dal (split black gram)
• 1 piece dried red chili
• 1 medium onion, finely chopped
• 10 leaves fresh curry leaves
• 0.5 teaspoon turmeric powder
• 1 teaspoon salt
• 1 tablespoon lemon juice
• 2 tablespoons freshly chopped cilantro

Directions

Step 1

Begin by finely shredding the cabbage using a sharp knife or a food processor. Set aside.

Step 2

Heat the extra virgin olive oil in a large skillet over medium heat.

Step 3

Once the oil is hot, add the mustard seeds. Allow them to crackle for a few seconds.

Step 4

Add the cumin seeds, followed by the urad dal. Sauté until the urad dal turns golden brown.

Step 5

Break the dried red chili into halves and add to the pan.

Step 6

Add the chopped onion to the pan and sauté until translucent.

Step 7

Add the curry leaves, stirring well to combine.

Step 8

Add the shredded cabbage, turmeric powder, and salt to the skillet. Mix well to ensure the spices coat the cabbage evenly.

Step 9

Cover the skillet with a lid and allow the cabbage to cook on medium-low heat for about 10-12 minutes, stirring occasionally until the cabbage is tender but still slightly crisp.

Step 10

Remove the lid and increase the heat to medium-high. Sauté for an additional 2-3 minutes, allowing excess moisture to evaporate.

Step 11

Turn off the heat and stir in the lemon juice.

Step 12

Garnish the Cabbage Poriyal with freshly chopped cilantro before serving.

Step 13

Serve the Cabbage Poriyal warm as a side dish with rice or flatbread.

Nutrition Facts

Serving size	(689.0g)

Amount per serving	% Daily Value*
Calories	498.0

Total Fat 30.8g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0.1g
Cholesterol 0mg	0%
Sodium 2467.3mg	0%
Total Carbohydrate 53.2g	0%
Dietary Fiber 18.5g	0%
Total Sugars 21.5g
Protein 12.9g	0%

Vitamin D 0IU	0%
Calcium 326.0mg	0%
Iron 6.7mg	0%
Potassium 1287.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 51.2%

Protein: 9.5%

Carbs: 39.3%