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Cabbage Carrots and Corn Combine - a Dry Vegetable Recipe

Umesh is a freelance writer contributing his creative writings on varied subjects in various knowledge and educational sites in internet.

Introduction

Dry vegetable dishes are an integral part of the food in most households across the globe as well as the food served at parties, functions, and get-to-gather. These dishes can be made in a variety of ways and can be customised as per the taste and interest of the people of a particular area. The different ingredients will give different tastes but the taste also depends on the spices used and the method of cooking followed to prepare a particular dish. There are subtle variations in the same dish from place to place depending upon the spices used.

In this recipe, we would be learning the method for a dry vegetable dish prepared using three main vegetable ingredients that are cabbage, carrots, and corn (or sweet corn). We have used common Indian spices in preparing it. These spices are well known for their aromatic flavours.

In this recipe, we have used a microwave oven for cooking the vegetables but those who are not well aware of microwave cooking may use the conventional method of cooking by keeping a pan on a gas stove or hot plate and cooking the dish in the traditional way.

Using carrots and corn (or sweet corn) with cabbage provides a slightly sweet taste to this dry vegetable dish and the spices used help in giving it a delicious flavour.

Cabbage, carrots, and corn benefits

The vegetables used in this dish are very nutritive and contain many nutrients, antioxidants, vitamins etc. These are very beneficial for health and also help in increasing the resistance of the body to various ailments. The present dish prepared using these vegetables naturally carries all these beneficial properties in it.

Let us one by one go through the individual beneficial properties of these vegetables -

  • Cabbage:

    Cabbage (green cabbage) is high in fibre and contains good quantities of nutrients, antioxidants, and vitamins like Protein, Vitamin-K, Vitamin-C, Folate, Manganese, Vitamin-B6, Calcium, Potassium, Magnesium etc. It also contains, albeit in small quantities, some micronutrients like Iron, Vitamin-A, and Riboflavin.

    Many of these constituent items are necessary for the body to keep it healthy and fit. Cabbage provides them to us.

  • Carrots:

    Carrots are a good source of Vitamin-A which is of course very beneficial for eye health. In addition to that, it contains many other useful items like Fibre, Protein, Vitamin-K, Potassium, Vitamin-C, Iron etc. Because of their beneficial properties, medical experts suggest including carrots regularly in our diet.

  • Corn:

    Corn contains a good amount of sugar and carbohydrate and hence are to be consumed in moderation. But they also contain many useful items like Vitamin-C and some little quantity of Vitamin-B, Vitamin-E, Vitamin-K, Magnesium, and Potassium. Corn is considered a useful food item from the aspect of keeping good gut health.

Ingredients

The quantity shown below will suffice for about 3 to 4 persons when taken with other food items during the main meals. However, the quantity of the ingredients can be increased or decreased depending upon the number of persons.

  • Cabbage - one-fourth to one-third of a medium cabbage.
  • Carrots - 2 Nos.
  • Corn or Sweet corn - 1 cup.
  • Potato - 1 No.
  • Tomato - 1 No.
  • Capsicum - 1 No.
  • Onion - 2 Nos.
  • Garlic - 6 to 8 cloves.
  • Cumin seed - 1 tsp.
  • Coriander powder - 1 tsp.
  • Cloves - 2 Nos.
  • Turmeric powder (optional) - 1/2 tsp.
  • Kasuri Methi (dried fenugreek leaves) - 1 tsp.
  • Mango powder - 1 to 1-1/2 tsp.
  • Indian sabji masala (optional) - 1 tsp.
  • Black pepper powder - 1/2 tsp.
  • Red Chilli powder (optional) - 1/2 tsp.
  • Green coriander leaves - 1/2 cup.
  • Cooking oil - 1 tbsp.
  • Salt to taste.

Indian Sabji masala

Preparation

Wash all the vegetables and drain them. Peel the potato, onions, and garlic. If carrots are fresh and tender do not peel them otherwise they would also require peeling. Chop onions, garlic, green coriander leaves, and tomato and keep them separately.

Cut potato, carrots, cabbage, and capsicum in small pieces and keep aside. Break each of the clove in 2 to 3 smaller parts.

Method

Take a microwave bowl preferably a glass one and pour cooking oil in it. Now add cumin seeds, coriander powder, turmeric powder (optional), black pepper powder, kasuri methi, red chilli powder (optional), clove pieces, Sabji masala (optional), chopped onion, garlic, and green coriander leaves to it. Add salt to taste. Now keep this in the microwave and cook it in the first or second heat range for 3 to 4 minutes.

Pause or stop the microwave and take out the bowl and add chopped tomatoes, carrot pieces, potato pieces, cabbage pieces, corn, and capsicum pieces. Now add about 3/4 quarter of a cup of water to it and mix the whole thing with a spatula and put the bowl back into the microwave and cook for 10 to 12 minutes in the first or second heat range. Take out the bowl and now add mango powder to it. At this stage, we have to make an important observation about the dryness of the dish. If we find that it has become too dry or is having a tendency for getting charred then we have to add a little water (say 1 to 2 tbsp) so that the dish does not get too dry. Now keep the bowl in the microwave and cook for 2-3 minutes.

One alternative here could be to add 1 cup of water in place of 3/4 cup at the beginning itself so that the dish doesn't become too dry.

One thing which is to be noted at this point of the procedure is that adding this water (3/4 cup or 1 cup) at that stage is a very crucial thing in microwave cooking because if we forget to add the water due to our absent-mindedness then the dish will become too dry and in all probability will get charred and get partially black like coal and will also stick to the bowl. So, this will be very inconvenient and embarrassing and that is why I am emphasizing and insisting that adding the required quantity of water to the dish is a crucial element in microwave cooking. One has to take care of it.

Dish is ready

Dish is ready

Serving

The quantity mentioned in this particular recipe will yield about 5 to 6 servings. The quantity would be sufficient for about 3 to 4 persons when taken along with other food items during main meals.

The dish can be served directly on the platter. Tomato sauce can also be added to this dish to enhance its flavour. Those having a sweet tooth can add a little amount of sugar or cream also. But all those additions would be adding to the calories only so one has to be cautious on that front.

Variations

  • One thing which is very interesting and useful for diet conscious people in microwave cooking is that one can avoid using cooking oil also if one desires so. Hence, the initial cooking for 3 - 4 minutes can be done without oil and just by sprinkling some water to avoid the charring of onion, garlic, and spices.
  • Optional items mentioned in the list of ingredients are basically to give the dish an enhanced Indian flavour. One can certainly customise them by using or by avoiding them as per one's liking. The quantity of these items can also be changed accordingly to one's taste. For example red chilli powder, which is an optioal item, can be reduced to 1/4 tsp.
  • Boiled eggs/cottage cheese/potato wafers/french fries also go well with this dish.
  • This dry vegetable is also a healthy option for filling in the sandwiches.

Nutritional information

Based on the calorific values of the ingredients used in this dish the calculated calorie value per serving comes in the range of 80 to 85 calories per serving. If the dish is prepared without using the cooking oil then the calorie value would be only 65 to 70 calories per serving.

Microwave basics

Many people use microwave oven just for heating the food and nothing more than that. But microwave ovens can be effectively used for cooking various types of dishes just by keeping some safety precautions and care in the mind.

Generally, microwave ovens have four heat ranges - 'very high', 'high', 'low', and 'very low'. One can use the 'very high' or 'high' range for dry vegetable dishes and curries. The main caution in microwave cooking is to have always some amount of water or moisture in the dish so that it does not dry up and get charred. Another care to be taken is using only microwave compatible bowls for cooking. With little practice and some experience, it is possible to prepare a large range of dishes in a microwave oven.

I will like to share one tip about microwave cooking that in any preparation it is always better to pause the oven and take the bowl out and check the dish 2-3 minutes before the end time to see its consistency and add a little water if so needed. This action helps immensely in microwave cooking.

References

  • https://www.webmd.com/food-recipes/corn-health-benefits
  • https://www.healthline.com/nutrition/benefits-of-cabbage
  • https://www.webmd.com/food-recipes/benefits-carrots
  • https://hnrca.tufts.edu/flipbook/resources/restaurant-meal-calculator/

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2021 Umesh Chandra Bhatt

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