Green Amaranth is a leafy vegetable having immense nutritional value. Green Amaranth is grown for its seed which is source high protein. In India the seeds are dry roasted and then used for making laddu, chikki, kheer and halwa. The delicacies made from seeds is usually eaten during fasting days when regular grains, cereals and Pulses are not eaten. The flour of seeds is used to make vegan pancakes and gluten free chapatis. But before harvesting the seeds, when the shoots and leaves are tender they are plucked for making delicious vegetable which in uttarakhand is normally eaten with Daal-chawal and in Maharashtra with jowar /bajra roti.
Preparation Time : 30 minutes
Cooking Time: 10 minutes
Servings : 3-4 medium servings
Nutritional value of sabzi made from 200gm.(1medium size bunch approx):
Energy : 70cal
Carbs : 12gm
Proteins : 6gm
Total fat :2gm
Cholesterol :0.5gm
Dietary Fibers :5.5gm
Vitamins:Folates
Riboflavin
Niacin
Pyridoxine
Pantothenic acid
Thiamine
Apart from above B group vitamins it is rich source of Vitamins A, C and K
Minerals:
Sodium :45mg
Potassium :1240 mg
Copper :320mg
Iron:560 mg
Calcium :500 mg
Apart from these it is rich in Zinc, selinium.
For more health benifits visit
https://www.nutrition-and-you.com/amaranth-greens.html
Ingredients Required for Making Green Amaranth Sabzi :
- Green Amaranth: 200 gm(1medium size bunch approx.)
- Potato: 50 gm(1medium size approx.)
- Green chilies: 2
- Cumin seeds: 1 Teaspoon
- Asafoetida :1/4 Teaspoon
- Turmeric :1/4 Teaspoon
- Cooking oil:5ml. (approx.1 Tablespoon)
- Salt: 1 Teaspoon or to taste
Directions For Making Green Amaranth Sabzi :
- Remove all hard leaves and shoots,and wash thoroughly.
- Drain all water and chop the stalks and shoots nicely.
- Peel potato and chop to small pieces.
- Slit green chilies and remove seeds.
- In a thick bottom cooking pan take oil and heat.
- Once the oil is hot add cumin seeds and green chilies.
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| Tadka for sabzi |
- Let the seeds splutter. Add asafoetida and stir.
- Add potato pieces and cook 3 minutes with constant stirring. The potato pieces should be partially cooked thus become soft.
- Add Chopped Green Amaranth leaves and mix nicely.
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| Chopped Amaranth added to pototoes |
- Add salt and turmeric powder. Stir and mix nicely.
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| Spices added |
- Cover and allow it to cook for 5 minutes on low heat, with occasional stirring.
- Check if potato pieces are cooked. Once potato pieces are soft switch off the heat and cover the cooking pan. Let it cool. While cooling it will keep slow cooking in the remainder heat.
Serve with Daal-chawal, Millet chapati.
Tips:
- Make sure the potato pieces are partially cooked before adding Green Amaranth.
- Do no over cook because over cooking leafy vegetables spoils the color and the taste both.
Suggested Variations :
- Instead of potato 2 teaspoons of soaked split dehusked green gram can be used. This will further reduce carb content in cooked sabzi and also increase protein content.
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- Along with cumin and chilies finely chopped garlic (1 teaspoon) can be added to hot oil.
- Finely chopped tomato (5-6 tablespoon) can be added to partially cooked potato pieces and cooked till tomatoes become mushy, then Green Amaranth can be added.
Green chilies can be replaced with broken red chilies.
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