Cabbage Pasta Curry

Article written and reviewed by Cyrus Khambatta, PhD
Published November 19, 2023

With the lovely flavor of curry and a crunchy texture of the cabbage this meal will be a hit with the whole family.

Prepare your taste buds for a culinary adventure that's both wholesome and bursting with flavor! Our Cabbage Pasta Curry is a delightful fusion of hearty cabbage, aromatic spices, and creamy coconut goodness. This recipe combines the goodness of plant-based ingredients to create a dish that's not only delicious but also nutritious. 

From the sweet and savory notes of diced tomatoes to the creaminess of coconut milk yogurt, each bite is a tantalizing journey for your palate. Plus, the addition of protein-packed chickpeas and aromatic curry spices takes this dish to a whole new level.

Cabbage: The Diabetes-Friendly Veggie Powerhouse for Vibrant Health

Cabbage is a nutrient-rich cruciferous vegetable that offers several health benefits, making it a valuable addition to the diet of individuals living with diabetes. This leafy vegetable is a good source of essential vitamins and minerals, contributing to its nutritional value. 

Cabbage provides a notable amount of vitamin K, which plays a crucial role in blood clotting and bone health. It also contains vitamin C, an antioxidant that supports immune function and promotes healthy skin. Additionally, cabbage offers small amounts of vitamin A and various B vitamins.

One of the key advantages of cabbage for people with diabetes is its exceptionally low glycemic index (GI) and glycemic load (GL). The GI measures how rapidly a carbohydrate-containing food raises blood glucose levels, while the GL considers both the GI and portion size. 

Cabbage has an extremely low GI due to its minimal carbohydrate content, and as a result, its glycemic load is also very low. This means that cabbage has practically no impact on blood glucose levels when consumed, making it an excellent choice for blood sugar management. Its high fiber content further supports this by promoting a feeling of fullness and aiding in weight management—essential aspects of diabetes care.

In summary, cabbage is a nutrient-dense vegetable with a multitude of vitamins and minerals. Its low GI and GL, coupled with its nutritional richness, make it an ideal option for individuals with diabetes. When included in meals, cabbage adds both flavor and nutrition while helping to maintain stable blood glucose levels.

Onions and Diabetes: Flavorful Support for Better Blood Glucose Levels

Onions are a versatile and flavorful vegetable that can be a part of a healthy diet, including for individuals living with diabetes. Here's an overview of the nutritional benefits of onions, including their vitamins and minerals, and their suitability for diabetes management:

Onions are a rich source of several essential vitamins and minerals, including:

  • Vitamin C: Onions contain vitamin C, an antioxidant that supports immune health and collagen production.

  • Vitamin B6: This vitamin plays a role in metabolism and brain function.

  • Folate: Onions provide folate, which is important for cell division and the synthesis of DNA.

  • Potassium: They are a good source of potassium, a mineral that helps regulate blood pressure and supports heart health.

  • Quercetin: Onions also contain quercetin, a flavonoid with antioxidant properties that may have various health benefits.

Onions have a relatively low glycemic index (GI) and glycemic load (GL), which makes them a suitable choice for people with diabetes. Onions have a GI that ranges from moderate to low, typically between 10 and 15, depending on the type and preparation method. Their glycemic load is also low, indicating that they have a mild impact on blood glucose levels when consumed in reasonable portions.

One noteworthy benefit of onions for individuals with diabetes is their fiber content. Onions are a good source of dietary fiber, which can help regulate blood glucose levels by slowing down the absorption of glucose in the digestive tract. Fiber also promotes a feeling of fullness, which can assist in weight management—an important aspect of diabetes care.

In summary, onions offer a range of essential vitamins and minerals and have a relatively low glycemic index and glycemic load. They can be a valuable addition to a diabetes-friendly diet when incorporated into meals in a balanced and flavorful way.

Chickpeas: The Versatile Superfood for Diabetes-Friendly Nutrition

Chickpeas, also known as garbanzo beans, are a nutrient-rich legume that can be a beneficial addition to the diet of people living with diabetes. Here's an overview of the nutritional benefits of chickpeas, including their vitamins and minerals, and their suitability for diabetes management:

Chickpeas are packed with essential vitamins and minerals, making them a nutritionally dense food choice. They provide:

  • Protein: Chickpeas are a rich source of plant-based protein, which is crucial for muscle maintenance and overall health.

  • Fiber: They are particularly high in dietary fiber, including both soluble and insoluble fiber. Fiber aids in blood glucose management by slowing down the absorption of carbohydrates, leading to more stable blood sugar levels. It also promotes digestive health and a feeling of fullness.

  • Folate: Chickpeas contain folate (vitamin B9), a nutrient important for cell division and the synthesis of DNA.

  • Iron: They provide iron, a mineral essential for oxygen transport in the blood and overall well-being. The iron in chickpeas is non-heme iron, which is less easily absorbed by the body than heme iron from animal sources. However, consuming vitamin C-rich foods with chickpeas can enhance iron absorption.

  • Potassium: Chickpeas are a source of potassium, a mineral that helps regulate blood pressure and supports heart health.

  • Magnesium: They also contain magnesium, which is involved in various biochemical processes in the body, including glucose metabolism.

Chickpeas have a moderate glycemic index (GI) and glycemic load (GL), which makes them a suitable choice for people with diabetes. Chickpeas have a GI that generally falls in the moderate range, typically around 28-42, depending on factors like cooking method and variety. Their glycemic load is also relatively low, indicating that they have a mild impact on blood glucose levels when consumed in reasonable portions.

Cabbage Pasta Curry

Beverly Verwey
Servings 3 people
Calories 410 kcal


  • 1 large onion diced
  • 1 clove garlic minced
  • 1 tsp curry powder
  • 1/4 tsp black pepper
  • 1/4 cup low-sodium vegetable broth or 1/4 cup water
  • 1 medium cabbage roughly chopped
  • 1 can (28 oz) low-sodium diced tomatoes
  • 1 1/2 cup dry rice macaroni
  • 1 cup cooked chickpeas
  • 1 cup coconut milk yogurt plain
  • 1 tbsp chives chopped


  • In a large pot heat the vegetable broth or water. Add the onion and garlic and sauté over medium-high heat for 8 to 10 minutes until onions are soft and golden.
  • Reduce the heat to low and add the curry powder and black pepper. Saute for another 1 minute.
  • Turn up the heat to medium high and add the cabbage, tomatoes, and chickpeas. Cook for 8 minutes or until the cabbage has softened.
  • Add the pasta and cook on high for 10 minutes or until the pasta is cooked.
  • Lower the heat and stir the coconut milk yogurt and chives. Cook until heated up. Taste the dish and adjust the seasoning to taste and serve.


Calories: 410kcalCarbohydrates: 64.8gProtein: 13.9gFat: 5gSodium: 108.7mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD

Cyrus Khambatta, PhD is a New York Times bestselling co-author of Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes.

He is the co-founder of Mastering Diabetes and Amla Green, and is an internationally recognized nutrition and fitness coach who has been living with type 1 diabetes since 2002. He co-created the Mastering Diabetes Method to reverse insulin resistance in all forms of diabetes, and has helped more than 10,000 people improve their metabolic health using low-fat, plant-based, whole-food nutrition, intermittent fasting, and exercise.

Cyrus earned a Bachelor of Science in Mechanical Engineering from Stanford University in 2003, then earned a PhD in Nutritional Biochemistry from the University of California at Berkeley in 2012. He is the co-author of many peer-reviewed scientific publications.

He is the co-host of the annual Mastering Diabetes Online Summit, a featured speaker at the Plant-Based Nutrition and Healthcare Conference (PBNHC), the American College of Lifestyle Medicine Conference (ACLM), Plant Stock, the Torrance Memorial Medical Center, and has been featured on The Doctors, NPR, KQED, Forks Over Knives, Healthline, Fast Company, Diet Fiction, and the wildly popular podcasts the Rich Roll Podcast, Plant Proof, MindBodyGreen, and Nutrition Rounds.

Scientific Publications:

Sarver, Jordan, Cyrus Khambatta, Robby Barbaro, Bhakti Chavan, and David Drozek. “Retrospective Evaluation of an Online Diabetes Health Coaching Program: A Pilot Study.” American Journal of Lifestyle Medicine, October 15, 2019, 1559827619879106. https://doi.org/10.1177/1559827619879106

Shrivastav, Maneesh, William Gibson, Rajendra Shrivastav, Katie Elzea, Cyrus Khambatta, Rohan Sonawane, Joseph A. Sierra, and Robert Vigersky. “Type 2 Diabetes Management in Primary Care: The Role of Retrospective, Professional Continuous Glucose Monitoring.” Diabetes Spectrum: A Publication of the American Diabetes Association 31, no. 3 (August 2018): 279–87. https://doi.org/10.2337/ds17-0024

Thompson, Airlia C. S., Matthew D. Bruss, John C. Price, Cyrus F. Khambatta, William E. Holmes, Marc Colangelo, Marcy Dalidd, et al. “Reduced in Vivo Hepatic Proteome Replacement Rates but Not Cell Proliferation Rates Predict Maximum Lifespan Extension in Mice.” Aging Cell 15, no. 1 (February 2016): 118–27. https://doi.org/10.1111/acel.12414

Roohk, Donald J., Smita Mascharak, Cyrus Khambatta, Ho Leung, Marc Hellerstein, and Charles Harris. “Dexamethasone-Mediated Changes in Adipose Triacylglycerol Metabolism Are Exaggerated, Not Diminished, in the Absence of a Functional GR Dimerization Domain.” Endocrinology 154, no. 4 (April 2013): 1528–39. https://doi.org/10.1210/en.2011-1047

Price, John C., Cyrus F. Khambatta, Kelvin W. Li, Matthew D. Bruss, Mahalakshmi Shankaran, Marcy Dalidd, Nicholas A. Floreani, et al. “The Effect of Long Term Calorie Restriction on in Vivo Hepatic Proteostatis: A Novel Combination of Dynamic and Quantitative Proteomics.” Molecular & Cellular Proteomics: MCP 11, no. 12 (December 2012): 1801–14.

Bruss, Matthew D., Airlia C. S. Thompson, Ishita Aggarwal, Cyrus F. Khambatta, and Marc K. Hellerstein. “The Effects of Physiological Adaptations to Calorie Restriction on Global Cell Proliferation Rates.” American Journal of Physiology. Endocrinology and Metabolism 300, no. 4 (April 2011): E735-745. https://doi.org/10.1152/ajpendo.00661.2010

Bruss, Matthew D., Cyrus F. Khambatta, Maxwell A. Ruby, Ishita Aggarwal, and Marc K. Hellerstein. “Calorie Restriction Increases Fatty Acid Synthesis and Whole Body Fat Oxidation Rates.” American Journal of Physiology. Endocrinology and Metabolism 298, no. 1 (January 2010): E108-116.