Cape Gooseberry: Recipes And Health Benefits

Cape Gooseberry

Cape gooseberry is usually known as Rasbharies in India. It is basically a small orange berry fruit and is called with several names such as ground berries, Inca berry and golden berries. Usually, the cape gooseberry plant is grown in warm regions such as India, China, Central America, South America and also South Africa.

The cape gooseberry taste is tarty and so, many of the admirers of this seasonal fruit cannot wait for its arrival. Also, the specific fruit is called Cape gooseberry as it is first cultivated in Cape of Good Hope located in South Africa.

It is also called the Peruvian groundcherry, golden berry, Peruvian cherry, Inca berry and Chinese lantern in different parts of the country. Eating fresh cape gooseberry is considered to be a very healthy snack and so, it can be used in puddings and several desserts.

But, there is also a very interesting fact concerning the cape gooseberries i.e. it apparently contain more antioxidants than pomegranates, apples and broccoli. There are several cape gooseberry health benefits such as this particular berry is very rich in antioxidants, vitamins and also soluble fibre.

Apart from that, they can help in controlling your high blood pressure and also boosting your immunity. So, this section will specifically reflect on some of the cape gooseberry recipes and also its important health benefits.

Cape Gooseberry Recipes

Cape Gooseberry Or Rasbhari Sweet Hot Chutney

Rasbhari Sweet Hot Chutney

The cape gooseberry or rashbhari sweet hot chutney is known to be a very popular, tasty but healthy which you can easily try at your home.

Cooking time: 10 mins

Prep time: 5 mins

Total: 15 mins


  1. Cape gooseberry: 1 bunch i.e. 250 gms approx. Consider the proper washing of this particular fruit.
  2. Black mustard seeds: 1/2 tsp
  3. Fennel seeds: 1 tsp
  4. Salt: 1 tsp
  5. Cumin: 1/2 tsp
  6. Dry chilly: 1
  7. Sugar: 1/3 cup
  8. Any vegetable oil: 3 tsp
  9. Water: 1/2 cup
  10. Red chilli powder: 1/2 tsp

Preparation Method:

  1. First of all, you should consider heating the oil in a specific pan.
  2. The next step is to add the dry spices in it. After that, you should start with the red chilli. For this, you need to break it in half and then throw in the hot oil.
  3. Just after that, add fennel, cumin and mustard in that particular pan.
  4. Next, you should add the cape gooseberries.
  5. After that, you need to stir and let them cook on a medium-high flame for 2 to 3 mins.
  6. Then, add some amount of water and salt to it.
  7. The next step is to preferably add the salt.
  8. After that, add red chilli powder into it.
  9. Let this particular mixture cook on medium heat for about 1o mins.
  10. The mixture will turn transparent whenever the sugar is perfectly mixed with the water. After that, finally, taste the syrup when you see that the consistency is slightly thick and it is the perfect time to turn off the heat.

The chutney is ready to serve and then cool it down and finally store it in the fridge. Cool it down and then store it in the fridge. So, it can easily last up to a week.

8 Health Benefits Of Cape Gooseberries

Important Health Benefits Of Cape Gooseberries

This section talks about the most important health benefits of eating the cape gooseberries.

1. Good For Your Eyes

Cape gooseberries are considered to be very rich in the Vitamin A content along with the Vitamin C. This Vitamin A contributes to the improvement of the immunity and also eyesight.

These cape gooseberries are very rich in iron content and so, it further boosts your vision. Along with that, it is involved in providing about 14 percent of the daily requirement of Vitamin A. This is best for eyes, prevents cataracts and any sorts of age-related macular degeneration.

2. Rich In Of Antioxidants And Vitamin C

Cape gooseberries possess plentiful Vitamin C in it which is considered to be much more than the lemons. It is very good for your skin and helps in boosting your immunity levels. It is also said that it helps in the fulfilment of about 18 percent of the Vitamin C requirements. Along with that, it also furthers helps in enhancing immunity levels.

3. Bone Strength

These particular berries usually contribute to making your bones stronger as it is rich in phosphorus and calcium. Along with that, it also has a very good proportion of pectin in it which favours the absorption of phosphorus and calcium and thereby, it makes your bones stronger. It also helps in the effective management of conditions such as dermatitis and rheumatism.

4. Controls High Blood Pressure

Cape gooseberries are known to be very helpful in the regulation of high blood pressure level due to the existence of phytochemicals like carotenoids and polyphenols. Your overall heart health is promoted by these chemicals with the soluble pectin fibre. It also controls your bad cholesterol levels.

5. Promotes Weight Loss

Eating of a handful of the cape gooseberries is considered to be a great and healthy snack and is known to support your weight loss goals as it is low in calories and fat. So, you should toss them in a bowlful of veggie salads or fruit salads so to make the most of them.

6. Can Control Diabetes

There is the presence of immense soluble fibre such as fructose in the cape gooseberries which is known to be beneficial for diabetic patients. These berries are also helpful in lowering blood sugar levels. All that you need is to consult a diabetologist so as to ensure that it does not affect your blood sugar levels in case you are a diabetic.

7. Eases Digestion

We all know, a very important role is played by fibre in the proper management of your digestive processes. So, the addition of fibre-rich cape gooseberries to your diet is considered to be great. Your disturbed GI or gastrointestinal tract can be easily calmed by the pectin fibre present in it. Along with that, it also serves as a great laxative and prevents constipation.

8. Anti-Inflammatory Properties

Inflammation which is mainly caused by redness and pain swelling can be prevented by the consumption of cape gooseberries that are rich in anthocyanins. These berries are also proved to be helpful in the treatment of specific disorders such as asthma that is basically the inflammation of tracheal passage.

Cape Gooseberry Toxicity

One should not consider eating any other part of the specific plant apart from the ripe berry. This is because it can be toxic. So, you should avoid eating the unripe berries. Just discard the green berries and consider eating of the ripe Cape gooseberry so as to avoid any toxic effects of this particular fruit.

Specific reports suggest the presence of toxic glucosides in the fruit when it is unripe. So, some of the people are sensitive to this fruit. Apart from that, these green berries can be an “emetic” i.e. it is something which makes you want to vomit.


In this way, it is particularly evident from the above section, that there are several important health benefits of these cape gooseberries. Alkaloids may be present in unripe berries which may contribute to causing an allergic reaction in the body.



Hardip Koradia

Hardip Koradia is a pro health blogger with years of experience in writing resourceful articles on different health topics like alternative health, natural health, home remedies, yoga, diet, etc. His passion for health inspired him to start AyurHealthTips, a growing health blog.

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