Amaranth leaves are a powerhouse of nutrients. They are also known as Chauli in the local Indian language. They are loaded with vitamins A, C, K, and folate, which play a strong role in boosting our immune system, promoting clarity in vision, and aiding in cell growth and repair. The high levels of potassium are best known to regulate blood pressure and thereby protect our heart from the risk of any cardiovascular diseases. Beta-carotene and Vitamin C are our best defense against oxidative stress and in fighting any inflammation our body might be carrying.
The seeds of this plant are known as Rajgira and are used in various recipes usually during the fasting days in Indian households.
Amaranth is one of the oldest grown vegetables and can date back to almost 7000 to 8000 years.
Amaranth offers a wide variety of vitamins minerals, and antioxidants that are so essential for our well-being.
In Goa which is also my native, Amaranth is quite a favourite . It is a commonly grown leafy vegetable. You will find it in abundance in the local markets.
The Konkani, the word for red colour is “tambdi” and “bhaji” means vegetable, hence the word – Tambdi Bhaji.
It is not something you will find in the menus of fancy restaurants that Goa is known for – but, you will definitely find this vegetable in the kitchens of Goa.
Traditionally, it is cooked with cold-pressed organic coconut oil.
A serving of Amaranth will give you a good dose of flavonoids, beta carotene, dietary fiber, proteins and a range of other micronutriens.
Tambdi Bhaji
Ingredients :
- 3 cups of Amaranth leaves (Tambdi Bhaji / Lal Math) roughly chopped
- 1 medium-sized onion finely chopped
- 2 green chillies slit lengthwise
- 1 finely chopped garlic
- 1 tsp coconut oil (cold pressed) or any vegetable oil
- ¼ cup freshly grated coconut.
- 1 tbsp water
- Salt to taste
Method :
- Heat coconut oil in a skillet.
- Saute the garlic, green chillies, and then the chopped onions till just soft.
- Toss the Amaranth leaves in the pan and stir on medium-high flame for a minute.
- Just add a tbsp of water. Cover and cook the vegetable for just two more minutes.
- Once the vegetable is softened and water has evaporated, sprinkle the grated fresh coconut and give it a final stir.
- It is ready & serve hot.
Go ahead and make this a part of your meals. You will love it. An inexpensive and healthy way to have a simple Goan meal.
An extremely simple method of flash cooking retains most of the nutrients. Even the tender stalks of this vegetable can be used for cooking. Make sure you give it a generous garnish of freshly grated coconut and it is ready to serve.
