Top 10 Indian Greens for Healthy Meals
Amaranth Leaves (Rajgira leaves/ Math)
One of the commonly used greens in India, important from the point of view of food security. Not literally green, available in shades of red, white, green! The leaves with spine are even more nutritious. Power house of calcium (richest of all commonly used greens), Vitamin K, iron, folate; also supplies Vitamin C (75% of RDA) and β-carotene (> 100% of RDA).
Math Dal – (serves 4, 140 kcals/serving)
- ¾ cup tur dal
- 2 cups Amaranth leaves, tightly packed
- 1 onion, finely chopped
- 4 green chillis, slit length wise
- 1 tsp ginger, finely chopped
- ¼ tsp turmeric powder
- 1 tbsp oil
- ½ tsp cumin and mustard seeds each
- 2 dried red chillis, chopped
- 5-6 garlic flakes, crushed
- Few curry leaves
- Pressure cook tur dal until soft and mash lightly. Keep it aside.
- Heat oil in a heavy bottomed vessel and add mustard seeds.
- After mustard seeds splutter, add cumin seeds, garlic, red chillis, curry leaves and sauté for a minute.
- Add the chopped onions, green chillis and ginger and sauté till onions turn pinkish.
- Add amaranth leaves and sauté them for a couple of minutes.
- Add the turmeric powder and salt and mix well.
- Cover with lid and cook until amaranth is cooked.
- Add the dal to the above mixture.
- Add salt and ¾ cup of water and cook for 10 minutes on low-medium flame.
- Serve hot with rice or chapattis.
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