Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Cabbage chickpea curry makes a cabbage-forward meal from cooked chickpeas, tomatoes and a small measured yogurt finish. Green cabbage softens in the spiced sauce while chickpeas keep their bite. Brown rice is included as a separate component of the four-serving meal.
The 70-minute allowance includes chopping and up to 45 minutes for brown rice; braising overlaps grain cooking. Dry chickpea cooking is not included.
Chickpeas are weighed cooked and drained. Dry chickpeas need soaking and complete cooking separately, with their own dry-weight calculation. For another preparation, see Healthy Chickpea Spinach Curry with Brown Rice.
Why Readers May Like It
- 1Measured portions, clear cooking guidance and practical doneness checks.
- 2Clear dry, cooked and drained ingredient weights.
- 3Four measured portions with cabbage, sauces and all listed sides included.
Recipe Summary and Estimated Nutrition
Nutrition is estimated from the listed ingredient weights and the specific USDA records or manufacturer references linked below. Weights labeled dry, raw, cooked or drained must be matched to that state.
4 servings
One serving is one quarter of the base batch. Values are estimates rather than laboratory analysis.
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Per one quarter of the base recipe
Brands, drained weights, substitutions and final serving sizes can change these values.
Ingredient-by-Ingredient Nutrition Breakdown
Gram weights are the calculation basis; household measures are approximate. The table includes all listed oil, sauce and toppings. All measured oil, sauces and sides are included. Discarded soaking, pressing or cooking water is not counted as consumed food.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Green cabbage, raw edible leaves, cut into 2 cm pieces | about 10 cups loosely packed | 700 g | 175 kcal | 9 g | 40.6 g | 0.7 g |
| Chickpeas, cooked without salt and drained | about 4 3/4 cups; cooked weight | 800 g | 1312 kcal | 70.9 g | 219.4 g | 20.7 g |
| Onion, raw, finely diced | about 1 large | 180 g | 72 kcal | 2 g | 16.8 g | 0.2 g |
| Canned crushed tomatoes | about 2 cups | 500 g | 160 kcal | 8.2 g | 36.5 g | 1.4 g |
| Spinach, raw, washed | about 5 cups loosely packed | 160 g | 37 kcal | 4.6 g | 5.8 g | 0.6 g |
| Plain nonfat Greek yogurt, chilled | about 2/3 cup | 160 g | 94 kcal | 16.3 g | 5.8 g | 0.6 g |
| Long-grain brown rice, dry | about 3/4 cup | 160 g | 587 kcal | 12.1 g | 122 g | 5.1 g |
| Water: 400 g rice, 300 g curry | about 3 cups total; adjust rice water to packet | 700 g | 0 kcal | 0 g | 0 g | 0 g |
| Olive oil | about 1 tablespoon plus 2 teaspoons | 24 g | 212 kcal | 0 g | 0 g | 24 g |
| Curry powder, unsalted reference | about 1 tablespoon; heat varies by blend | 8 g | 26 kcal | 1.1 g | 4.5 g | 1.1 g |
| Ginger, raw, peeled and grated | about 1 1/2 tablespoons | 16 g | 13 kcal | 0.3 g | 2.8 g | 0.1 g |
| Garlic, raw, finely grated | about 3 cloves | 12 g | 18 kcal | 0.8 g | 4 g | 0.1 g |
| Table salt | about 1/3 teaspoon | 2 g | 0 kcal | 0 g | 0 g | 0 g |
| Fresh lemon juice | 2 tablespoons | 30 g | 7 kcal | 0.1 g | 2.1 g | 0.1 g |
| Full recipe estimate | 4 servings | — | 2713 kcal | 125.4 g | 460.3 g | 54.7 g |
How This Nutrition Estimate Was Prepared
- Match each listed ingredient to its linked food record or stated label reference.
- Multiply the per-100-g values by the listed gram weight and add the unrounded ingredient values.
- Divide the full calculation by four servings, then round for the cards.
- Recalculate if you change the ingredient brand, amount or serving yield.
Ingredient cells are rounded independently. The footer sums displayed cells; per-serving cards use the unrounded calculation, so small rounding differences are expected. Final cooking yield and brands can change the estimate.
Ingredients
Measured ingredients
Step-by-Step Preparation
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
Equipment
- Large deep lidded pan (paid link)
- Lidded saucepan (paid link)
- Small mixing bowl (paid link)
- Digital kitchen scale (paid link)
- Chef knife and board (paid link)
- Measuring spoons (paid link)
- Mixing bowl (paid link)
Before You Start
The 70-minute allowance includes chopping and up to 45 minutes for brown rice; braising overlaps grain cooking. Dry chickpea cooking is not included.
Allow about 70 minutes for preparation, cooking all batches and any stated resting. Some tasks overlap; doneness checks take priority over the clock. Measure the listed oil before cooking and keep the sides within the stated four portions. Use the raw, dry, cooked or drained state specified for each ingredient.
Start the rice
35–45 minutes; overlaps curryCook 160 g dry rice with 400 g water in a covered saucepan, adjusting only plain water to the packet. Allow about 35–45 minutes plus directed standing. Keep the rice water allocation separate from the 300 g curry water. A digital kitchen scale (paid link) helps keep the measured quantities consistent.
Prepare cabbage and chickpeas
10 minutesRemove the hard core, weigh edible cabbage and chop into 2 cm pieces. Dice onion and grate ginger and garlic. Drain and weigh already-cooked chickpeas; canned products need their own label and sodium check.
Soften the aromatic base
6–7 minutesHeat 24 g oil in a large deep pan over medium heat. Cook onion for 5–6 minutes, stirring. Add ginger, garlic and curry powder for another 30 seconds. Have tomatoes ready before spices catch; they should smell fragrant rather than burnt.
Braise cabbage in tomato
15–20 minutesStir in tomatoes, 300 g curry water and salt. Add cabbage gradually, folding into sauce. Bring to a gentle simmer, partly cover and cook 15–20 minutes, stirring occasionally, until thick leaf ribs soften.
Heat chickpeas through
5–7 minutesAdd cooked drained chickpeas and simmer 5–7 minutes until hot throughout. Add plain water by the spoonful if sauce catches before cabbage is tender. An unlisted stock cube or coconut milk changes the calculation.
Wilt spinach
3 minutesFold washed spinach into the pan a handful at a time. Stir 2–3 minutes until wilted. Check rice is tender; its finishing time varies by brand. Keep an early-finished hot component covered and hot while completing the other.
Temper yogurt off the heat
2 minutesTake curry off the heat. Put yogurt in a clean bowl (paid link) and stir in a few spoonfuls of hot sauce gradually. Fold the warmed yogurt mixture and all lemon juice into the pan. Do not return to a hard boil, which can split the sauce.
Serve four complete portions
2 minutesDivide cooked rice into four portions. Stir curry from the bottom to distribute chickpeas, then divide all curry equally. Serve promptly. Transfer saved portions into shallow containers and follow the shorter rice storage window.
How to Know It Is Ready
Cabbage ribs are tender, chickpeas hot throughout and rice has no hard center. Chickpeas must already be fully cooked.
Soft cabbage and spinach with whole chickpeas in lightly creamy tomato sauce, alongside brown rice.
One quarter of every listed component
What This Meal Provides and What to Consider
Meal Balance
- The measured batch supplies about 31.3 g protein per serving.
- Cabbage, the listed protein or legumes, accompaniments and measured cooking oil are included in the portion.
Things to Consider
- Milk in Greek yogurt. Curry blends can contain mustard, celery or other allergens; check the exact blend, other packages and cross-contact.
- Energy, sodium and saturated fat still depend on ingredients and portion size. This meal does not guarantee a particular fitness or health result.
Who May Enjoy This Recipe?
Cabbage meal planning
Home cooks looking for a measured vegetarian lunch or dinner.
Home cooking
Chickpeas are weighed cooked and drained. Dry chickpeas need soaking and complete cooking separately, with their own dry-weight calculation.
Measured portions
People who want to understand how ingredient weights relate to a four-serving batch.
How to Adjust the Meal
Smaller appetite
Serve a smaller portion and save the rest safely. Recalculate nutrition for the portion you actually eat.
Larger appetite
Choose an appropriate larger portion or accompaniment and include those ingredients in the meal calculation.
Protein adjustments
If changing the main ingredients or listed sides, use its product label and recalculate. The amount can also change texture and cooking requirements.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- A milder unsalted curry blend can replace the listed blend after checking its label. Cooked lentils soften more readily and need a new calculation.
- Changing the protein, cabbage cut or accompaniment changes cooking time, texture and nutrition. Follow safe handling and doneness guidance for the replacement and recalculate the estimate.
Allergen Information
Milk in Greek yogurt. Curry blends can contain mustard, celery or other allergens; check the exact blend, other packages and cross-contact.
Check packaged ingredient labels for the allergens relevant to you. A substitution changes both the recipe and the calculation.
Storage and Meal Preparation
Refrigerate perishable food within 2 hours, or within 1 hour when surroundings exceed 90°F / 32°C. Use shallow containers and a refrigerator at 40°F / 4°C or colder. Follow the component-specific storage limits below; rice has a shorter storage window where specified. Reheat hot leftovers to 165°F / 74°C.
Keeping This Cabbage Meal
Refrigerate leftovers in shallow containers within 2 hours, or within 1 hour above 90°F / 32°C. Keep at 40°F / 4°C or below and use within 2 days, following an earlier ingredient use-by date. Do not leave a deep pan on the counter to cool completely. Cool leftover rice promptly, ideally within 1 hour, refrigerate separately and use within 24 hours. Reheat rice only once; reheating cannot rescue rice left warm too long. Yogurt sauce may separate after freezing; this version is best refrigerated.
Reheating the Meal
Reheat only the portion needed, covered with a small splash of plain water. Stir or turn for even heating and check several spots reach 165°F / 74°C. Keep any cold accompaniment separate. Reheat rice only once within 24 hours; stir sauce gently rather than boiling hard.
Follow USDA leftovers guidance. For another meal idea, browse Steamed Tofu and Cabbage Dumplings with Edamame.
Frequently Asked Questions
Use an unsweetened dairy-free alternative after checking allergens and its nutrient label. Protein, thickness and sauce behavior change.
Yes, drain and weigh 800 g, check the label and recalculate sodium and other nutrients. The reference here is cooked chickpeas without salt.
That creates another sauce and changes energy and saturated fat. Measure it and recalculate rather than adding it while keeping the original nutrition cards.
Use the serving controls to scale gram quantities and serving count. Use additional trays or cook more batches; cooking time does not simply double. Household notes describe the base four-serving recipe.
Nutrition Sources and Recipe Notes
These values are planning estimates, not individualized nutrition advice. Use labels for your exact products when precision is important. The recipe has not been kitchen-tested and the image is a generated illustration of the intended dish.
Nutrition Data Sources
See our Nutrition Calculation Methodology for weights, rounding and substitutions.
Food Safety Reference
Useful Tools for This Recipe
As an Amazon Associate we earn from qualifying purchases. Equipment links are paid affiliate links; use suitable tools you already own.
These tools fit the preparation above. Use suitable equipment you already own, or compare options if you need an item.
Large deep lidded pan
Braises the large cabbage quantity without spilling.
Compare on Amazon → (paid link)Paid link · opens in a new tabLidded saucepan
Cooks the separate measured rice.
Compare on Amazon → (paid link)Paid link · opens in a new tabSmall mixing bowl
Tempers yogurt before folding it through off the heat.
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