Including the leafy veggies in your daily foods increases the immune capacity. Green leafy veggies are low in calories, low in carbs, high in protein, high in iron, high in dietary fiber, high in calcium. A cupful of greens included in your diet gives all the vitamins and minerals needed for the body. Although it is difficult to eat the leafy veggies every day, right and tastier cooking make you crave for more and more.
To me spinach is the tastiest green leafy veggie. Amaranth aka thotakura stands in the second place. Any thing prepared with this turns to a tasty dish. Whether it is fry or dal or stew every thing is delicious and mouthwatering. The red amaranth is mostly used for making the stew. This tangy and sweet and hot stew made with Amaranth can be had with rice or roti.
INGREDIENTS
- Amaranth leaves 3 cups finely chopped
- Onion 1 large finely chopped
- Tomato 1 large finely chopped
- Green chilies 3 finely chopped
- Garlic 4 cloves chopped
- Oil 3 Tsp
- Tamarind a small lemon size ball
- Urad and chana dal 1 tsp each
- Mustard seeds 1/2 tsp
- Jeera 1/2 tsp
- Turmeric a pinch
- Salt to taste
- Sugar 1 Tsp
- Red chilly powder 1 tsp
In a small bowl soak tamarind in warm water. Extract juice and keep it aside. In a pan heat oil and add the dals , mustard, jeera and the green chilies and garlic. When the dals turn golden brown add the onion and tomato pieces. Sautee them for two minutes and then add the amaranth leaves. Fry for two minutes and add the salt, sugar, turmeric. Fry for another minute and then add the tamarind juice. Add a cup of water and cook on a slow flame for about 15 minutes. By now you will feel the nice aroma from the stew. Finally add the chilly powder and cook till the required consistency of the stew is reached. Serve hot with plain dal and rice along with ghee.
TIPS
- The same procedure is used to prepare any other leafy vegetable stew.
- If you like the stew to be more sweet and tangy add more of tamarind and sugar.
- Raw onions go well with this stew.
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