Cabbage fufu so soft and perfect as a swap to your standard fufu recipes which yuu can't have when on a strict low carb / keto diet. Cabbage fufu is easy to make and pairs very well with any african soup you love.
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Cabbage Fufu Recipe
This cabbage fufu recipe is made with psyllium husk powder and is my go to recipe when I want some Eba.
Different vegetables have different textures when made into fufu. If you are looking to eat Amala on your low carb journey, Eggplant fufu would be your Choice of vegetable to use.
If it's pounded yam you want, then cauliflower fufu is the answer and if it's Eba you are going for, cabbage fufu is the way to go.
Enjoy these with any delicious african soup of choice and you are golden.
How to make cabbage fufu
Cabbage fufu is very easy to Make, if you haven't used psyllium husks powder before, it may sound intimidating to you but honestly it very easy to make.
What is Psyllium husks?
Psyllium husks is a Dietary fiber that is used as a thickener in most low carb baking and cooking. It's relieves constipation and mild diarrhea.
Psyllium when taken in larger quantities should be taken with plenty of water to prevent intestinal obstruction. This is not likely when used to thicken soups or vegetable swallows (vegetable fufu).
Never the less drink a lot of water whenever you take anything containing psyllium Husks. It's a win win situation since water is good for you and me.
What is psyllium husks powder?
Psyllium husks powder is what it is. The powdered form of psyllium husks. It's simply ground psyllium husks.
How to make cabbage fufu with psyllium husks
There are two ways to make cabbage fufu with psyllium husks powder.
- Wash cabbage and cut up
- Boil the cabbage
- Blend cabbage with a hand blender
- Add the psyllium husks powder while you blend.
This is the method I used for my eggplant amala.
- Wash and cut up cabbage
- Blend raw cabbage
- Sieve cabbage using a nut bag
- Transfer strained cabbage to a saucepan begin to cook.
- Add psyllium husks powder. Continue to stir till fufu thickens and comes together
How to make cabbage fufu without psyllium husks.
Psyllium husk powder acts as a binder in Cabbage fufu. Yes can make cabbage fufu without Psyllium husks but you will need another binding agent.
Other Binding agents that can be used to make cabbage swallow. ( note that using the binders below would result in a higher carb content therefore won't be classified as keto )
How much calories is cabbage fufu
Cabbage is a low calorie vegetable that is rich in vitamins. Therefore cabbage fufu is a low calorie fufu option. Depends on the quantity consumed.
One medium head of raw cabbage when shredded is approximately 8 cups meaning ⅛ of a medium cabbage is one cup.
Here is the breakdown of the nutritional information for 1 cup of raw cabbage
- Calories 22
- Carbs 5.2g
- Fiber 2.2g
- Net carbs 3g
- Fat 0.1g
- Sugar 2.8g
- Protein 1.1g
This cabbage fufu has 10.3 net carbs per serving. Therefore you would need to decide if your craving for swallow can fit cabbage fufu into your daily macros goal.
Alternatively you can have cauliflower fufu or eggplant fufu. Those are lower carbs.
Is cabbage fufu keto?
Yes Cabbage fufu is keto. Other vegetables that can be used to make fufu that are keto friendly include;
- Sautéed cabbage
- Cabbage Rice
Can this cabbage fufu be made ahead? How do I store it?
Cabbage fufu can be made ahead of time. In fact it is advisable to make it ahead and refrigerate or freeze it so that its available when you need it. It is a good way to meal prep and meal plan.
It can be stored in the refrigerator for up to one week and in the freezer for up to a month.
Health Benefits of Cabbage
Cabbage is a vegetable that is rich in lots of nutrients vitamins. Some of them include the following
1. Cabbage may help keep your heart healthy
2. It may help improve digestion
3. Cabbage may lower cholesterol and blood pressure.
4. Cabbage is a good source of vitamins K, C and B6
You can read more about the amazing benefits of cabbage in this article.
What is cabbage fufu served with?
Cabbage fufu us served with a variety of african soups and stews. Good news is that most African soups are low carb and keto friendly.
If you love and miss fufu since you went keto, you don't have to anymore. Try these keto fufu alternatives below.
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How to make cabbage fufu
1 medium cabbage
1 ½ tablespoon Psyllium husks powder
Remove outer leaf of cabbage, wash cabbage, remove core and cut cabbage into small chunks
Pour enough water to help that blender blend properly then blend till smooth.
Pour blended cabbage into a nut bag or cheese cloth. Let the water drain out.
Squeeze gently to release more water ( don't squeeze till dry )
Transfer cabbage to a pot and stir on medium heat for about a minute.
Add the psyllium husks powder. Mix in vigorously to prevent lumps. Continue to stir until the cabbage comes together.
Turn off heat. Divide the cabbage fufu into 3 portions. Wrap each portion in cling film.
The cabbage fufu will be very soft at this point. Don't worry it firms up as it cools.
Let it sit for about 8 mins then serve with your favorite soup.
Store the rest in the refrigerator for later.
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