Spices:

RAMADAN NOMBU KANJI

PREPARATION:

• Wash the Jeeraga Samba/Basmati rice & Moong Dhal until the water runs clear.
• Soak the rice & dhal for about 20 minutes.
• Boil the water and keep it aside.
• Wash and drain the Minced Meat & keep it aside.
  

METHOD:

• Heat Ghee in a pressure cooker, fry the ingredients mentioned under 'Spices' on a very low flame until aromatic.
• Add finely chopped Onions and Green Chillies, slit into two, to the above and sauté until onions turn translucent.
• Add the Ginger Garlic Paste and sauté until the raw flavour goes, and it turns fragrant.
• Then add finely chopped Tomatoes and sauté until tomatoes turn soft & oil separates from the mix.
  
• Now add in the minced meat and give a quick stir.
• Drain the soaked Rice & Dhal and add it to the above.
• Fry this for about 2–3 minutes on a very low flame.
• Add shredded coconut and give a quick stir.
  
• Pour in the Coconut Milk, boiled Water, Salt and mix well.
• Allow it to boil.
• Add finely chopped Mint & Coriander Leaves.
• Cover the pressure and place the vent cap.
• Cook on a high flame for a whistle, then reduce the flame and cook for another 3–4 whistles.
• Switch off the flame and allow the pressure to release. 
• Once the pressure is released, open the lid and mix Nombu Kanji with a ladle until well combined.
• Can add a handful of Coriander Leaves and Mint as garnish.
• Can garnish Nombu Kanji with Dried Onions/Birista.
  
• Serve Nombu Kanji hot with your choice of side dish.
• Paruppu Vadai, Masal Vadai, Uzhundhu Vadai, Kari Vadai, Meat Balls, Cutlets goes hand in hand with warm Nombu Kanji.

RAMADAN NOMBU KANJI

NOTES:

• I have used Jeeraka Samba Rice in this recipe.  Can use Basmati Rice / Chinigura Rice/Raw Rice for this dish.
• Some recipes call for using Rice grits alias Kurunai Arisi, which makes the cooking process quick, and also these rice grits are suitable for making Porridges (Kanji).
• If you do not have Rice grits, simply give a quick pulse in a dry jar before cooking.
  
• Can substitute half the amount of Ghee with Oil.
• Adding Cardamom and Bay Leaves are purely optional.
• Adjust the number of Green Chillies to suit your spice preference.
• I have added Minced Meat (Beef) in this recipe.  Can add your choice of meat as minced or small pieces.
  
• Adjust the consistency of Nombu Kanji to suit your preference.

Pongalo Pongal: A Celebration of Harvest and Tradition

    The arrival of January marks the beginning of the vibrant Pongal Season, a time of gratitude, joy, and traditional feasting. Pongal, both a harvest festival and a dish, beautifully encapsulates the spirit of Tamil Nadu’s agrarian culture. The festival’s name derives from the Tamil word "Pongal," meaning "to boil over," symbolising abundance and prosperity. In this post, we’re diving into the world of Pongal recipes—a mix of both sweet and savoury delights that you can recreate in your kitchen to celebrate the season.

    What is the difference between a Paruppu Vadai & a Masal Vadai?  I have always thought that both were the same.  But my premonition changed in my later years.  It was my husband who cleared my doubts, but he wasn't sure about the difference in the ingredients added into a Paruppu Vadai or a Masal Vadai. But I have always wondered when a wonderful aroma unique to Vadais emanate from the street side Tea Kadais.  Tea Kadais(stalls) have some secret ingredient or a trick which literally makes Vadais aromatic, crisp & tasty.

    Long forgotten and left alone with the so-called Tea Kadai Oosi Pona(stale) Vadais & the Kaakka(Crow) Story popularized by Actor-comedian Vivek.  I never ever gave a second thought towards this recipe.  But when I saw a video of Masal Vadai recipe by Mrs.Revathy Shanmugam, I immediately got into action.  And revelations of the ingredients what makes it unique and out of the box idea of the addition of spices like Cinnamon, Fennel Seeds and herbs like Mint & Coriander impressed me to the core. And I knew even before making it that it's going to be as good as a Tea Kadai Masal Vadai.  And it proved damn true to the lore.

    What's special about this recipe from Revathy Shanmugam is, it is down to earth as the person herself.  And the catchy explanations she gives about buying a Vadai or two from the roadside Tea Kadai, to eat it as a side dish for a packed lunch and the smell of Masal Vadais emanating from the tea shop made me feel too close to my heart & thoughts. Along with her simple tricks to get Vadais crispy also helped me get perfect Tea Kadai Masal Vadais.  Now, I don't have to wait to be in CBE, to get a good bite of Tea Kadai Masal Vadai.

     Vadais are commonly prepared with a variety of Lentils.  Paruppu Vadai as its name mentions is made with Bengal Gram Dhal and a small mixture of other Dhals  What makes Masal Vadai unique from Paruppu Vadai is the addition of aromatic spices & herbs in it. Some recipes even call for using Peas Paruppu(Yellow Split Peas) instead of Bengal Gram Dhal while making Masal Vadai. It is commonly seasoned with Onions, Green Chillies & deep-fried until crisp.  Masal Vadai mark its popularity due to their mild flavour from the lentils, with an extra note of spices & herbs and its excellent crispy texture. Masal Vadai goes well with Coconut Chutney. 

    It is one default street side snack sold in most of the roadside Tea Stalls, eateries & restaurants in South India & we can see a number of Mamak Shops & Indian Curry Houses in Malaysia & Singapore selling these Vadais.  Masal Vadai serves best as a Tea Time Snack, hot & crispy Masal Vadai with a hot cup of Coffee/Tea is one best thing on a rainy day. Or simply serve it as a side dish for Lunch- one best combination to go along with Rice & Sambar/Rasam/Curd. Masal Vadai serves best to be served as one dish in an elaborate Vazhaiyilai Virundhu.

For more VADAI RECIPES, Click here...

HOW TO MAKE TEA KADAI MASAL VADAI

TEA KADAI MASAL VADAI

 

INGREDIENTS :

METHOD:

• Wash and Soak Bengal Gram Dhal for 1-11/2 Hours.
• Drain the after 11/2 hours and leave the dhal in colander for a few minutes to drain well.
• Remove a handful of soaked Bengal Gram Dhal & keep is aside. 
• Then grind it along with Dry Chillies, Cinnamon, Fennel Seeds and Asafoetida.
• Grind it into a coarse mixture.
• Add a few teaspoons of water, if needed(while grinding).
• Crush the Garlic pods with skin on & leave it aside.
  
• To the ground mixture, add finely chopped Onions, Green Chillies, Curry Leaves & crushed Garlic Pods.
• Add finely chopped Mint Leaves and Coriander Leaves.
• Now add the soaked Bengal Gram Dhal(left aside) along with salt and mix well.
  
• Heat oil in a pan.
• Let the oil smoke off and then reduce the flame to medium-low.
  
• Take lemon sized Masal Vadai mix and flatten them with your hands.
• Drop the shaped Masal Vadai mix into the hot oil and deep-fry them on a medium-low flame until they turn into golden brown colour.
• Drain the Masal Vadai on paper towels.
• Serve Masal Vadai hot with Coconut Chutney or any other chutney of your choice.
• Masal Vadai goes well along with hot-hot Coffee or Tea. 

TEA KADAI MASAL VADAI

NOTES:

• Adding spices like Cinnamon & Fennel Seeds and herbs like Mint & Coriander leaves gives a wonderful aroma, flavour & taste unique to this Masal Vadai.
• Adjust the amount of Spices to suit your spice level & preference.
• Shallots adds an extra note taste to this Masal Vadai.  Can substitute Onions with Shallots.
  
• Soak the Dhal for not more than 11/2 hours.
• Soaking for a long time will make the Vadais absorb a lot of oil.
• Drain the dhal and grind them into a coarse mixture, to yield crispy texture.
• Deep fry the Masal Vadais on a medium-low flame until it turns into light golden brown in colour.
• Deep frying on a medium flame also helps you get crispy Masal Vadais.
  

KERALA SADHYA SAMBAR

HOW TO MAKE KERALA SADHYA SAMBAR

KERALA SADHYA SAMBAR

INGREDIENTS :

For Dhal:

To Roast & Grind :

Other Ingredients:

For Tempering:

KERALA SADHYA SAMBAR

METHOD:

To Cook Dhal:

• Wash and soak Tuvar Dhal for about 30 minutes (Optional).
• Discard the water used for soaking the Dhal.
• Pour about 11/2 Cups of Water for 1/2 Cup of Tuvar Dhal, add Turmeric Powder & a teaspoon of Coconut Oil/Ghee.
• Pressure-cook the Tuvar Dhal on a high flame a whistle and for another 1 or 2 Whistles on a low flame.
• Switch off the flame and allow it to cool.
• Mash the cooked Tuvar Dhal slightly with the back of a ladle (optional). 

To Roast & Grind - Sadhya Sambar Masala :

• Heat Coconut Oil in a pan, and roast the ingredients mentioned under 'To Roast & Grind", on a very low flame.
• First, add the Asafoetida block and fry for a while until it turns crisp & aromatic.
• Follow it with Fenugreek seeds, let it splutter.
• Then add Coriander Seeds and Dry Chillies.  Fry until the raw flavour goes and they turn aromatic.
• Add Curry Leaves and grated Coconut along with Cumin Seeds & Peppercorns.
• Fry this until grated Coconut turns into golden brown on a very low flame. 
• Care should be taken not to burn the spices and coconuts, which will totally spoil the flavour.  
• Switch off the flame and allow it to cool.
• Grind this into a smooth paste, adding little water while grinding.
• Fresh Sadhya Sambar Masala is ready for use.

For Kerala Sadhya Sambar:

• Soak Tamarind in warm water for few minutes and extract tamarind juice out of it and keep it aside.
• Clean, cut/chop the Vegetables accordingly.
• Chop the Tomatoes and keep it aside.
• Add the Vegetables and the Tomatoes to the cooked Tuvar Dhal along with a dash of Salt and mix well.
• Cook the Vegetables on a low flame.
• Once the Vegetables are cooked add the Tamarind Extract and boil it for a few minutes until the raw flavour goes.
• Pour the ground Sadhya Sambar Masala, add enough water and allow it to boil.
• Lower the flame and boil it until the raw flavour goes.
• Add Jaggery & adjust the amount of Salt and mix well.
• Leave it on a low flame for a few more minutes or until you get the desired consistency.

For Tempering:

• Heat Coconut Oil in a pan, Splutter Mustard seeds, Fenugreek Seeds and Curry Leaves.
• Pour the Sambar into the tempering and boil it for a few minutes.
• Switch off the flame and cover the Sambar with a lid.
• This is to retain the flavours and also helps the flavours get well infused into the Sambar.
• Serve Varutharacha Sambar hot with Steamed Rice with a drizzle of Ghee (Clarified Butter) over it.
• Goes well with Idli, Dosa, Uthappam, Upma, Pongal etc.,& etc.,
• Kerala Sadhya Sambar is an unavoidable accompaniment in a Kerala Sadhya (Banquet).

KERALA SADHYA SAMBAR

 

NOTES:

• Can add a teaspoon of Ghee/Coconut Oil while Cooking the Dhal.
• This will help avoid splattering of water around the pressure cooker.
• Also, it will increase the surface area, alternatively speeding up the cooking time.
• Discarding the water used to soak and adding fresh water to cook the Dhal, will reduce the risk of bloating & flatulence caused by lentils. 
• Cooking time solely depends on the nature of the dhal, heat, amount of water and method of cooking. Adjust accordingly.
• Can also cook the Tuvar Dhal in a regular saucepan.
• Can also add Coriander Powder and Red Chilly Powder instead of whole seeds.
• If adding spice powders, fry the coconut until golden brown and then follow it with the spice powders.
• My Mother uses an extra amount of Asafoetida in her Varutharacha Sambar which is the secret ingredient which makes it extra special. Can do the same for this Sadhya Sambar too.
• But some do not prefer the overwhelming flavour & aroma of Asafoetida in Sambar.
• Adjust the amount of the above spices, Asafoetida & Tamarind to suit your preference.
• Freshly ground Sambar Masala makes this Sadhya Sambar extra special with fresh flavours.
• Adding Jaggery is truly Optional, but it helps to balance the overall taste of the Sambar.
• Local Vegetables like Ash Gourd, Pumpkin, Drumstick, Brinjal (Eggplant), Okra (Lady's Finger), Elephant Foot Yam, Bottle Gourd, Raw Banana, Yellow Cucumber(Vellarikka) etc., can be used in this Sambar.
• Use any, one or two vegetables or mix up a few of them for the recipe. 
• Shallots are usually not added while preparing Sambar for Sadhya.
• If using Shallots saute it in some Oil until it turns translucent and then add it along with other Vegetables.
• If using Okra (Lady's Finger), fry them in a bit of oil until the sticky nature of the okra is removed before adding it into the Sambar.
• I have used Coconut Oil in the recipe. Can use any other Vegetable Oil/Ghee.
• Kerala Sadhya Sambar goes well with both Tiffin items & Rice.
  

MORINGA LEAVES

MORINGA LEAVES

Preventing and Treating cancer

 

For Skin & Hair

Moringa protects hair against free radicals and keeps it clean and healthy. Moringa contains Protein & minerals like Iron & Calcium which helps to protect skin cell damage.  It also contains hydrating and detoxifying elements, which also boost the skin and hair. It can be successful in curing skin infections and sores. Extract of moringa has been shown to help wounds close as well as reduce the appearance of scars.

 

Treats Bacterial Infections:

Moringa is known for its antibacterial, antifungal, and antimicrobial properties, which helps combat infections caused by Salmonella, Rhizopus and E.Coli.

 

Aids Digestion & Treats Stomach Complaints:

Antibiotic & Antibacterial Properties of Moringa help inhibit the growth of various pathogens & Vitamin B present in Moringa helps with Digestion.  Moringa can be used to treat Stomach disorders, such as constipation, gastritis, and ulcerative colitis.

 

Aids Weight Loss:

Moringa can be effective in reducing and controlling weight gain. Vitamin B present in Moringa helps with smooth and efficient digestion and can assist the body when converting food into energy, as opposed to storing it as fat.

 

Treats Mood disorders:

Moringa help treat depression, anxiety, and fatigue.

 

Healthy Heart

The powerful antioxidants found in Moringa extract might help prevent cardiac damage and has also been shown to maintain a healthy heart.

 

Treating Asthma:

Moringa may help reduce the severity of  Asthma attacks and protect against bronchial constrictions. It facilitates better lung function and breathing overall.

 

Protects against Kidney Disorders:

People who regularly eat Moringa may be less likely to develop stones in the kidneys, bladder or uterus High level of Antioxidants in Moringa helps to reduce the toxicity levels in the kidneys.

 

Eye Health

Moringa is a good source of Vitamin A and with its Antioxidant properties, Moringa helps to improve eyesight and also is used in treating infants with Vitamin A deficiency. Moringa may stop the dilation of retinal vessels, prevent the thickening of capillary membranes, and inhibit retinal dysfunction.

 

Treat Malnourishment:

Moringa has been used to treat undernourished children.  Malnourishment is a condition caused by poor diet or inability to absorb nutrients into the body.  Regular intake of Moringa helps improve the weight facilitating alongside with required Nutrients.

 

Breast-feeding:

Home remedies suggest that Moringa helps in increasing breast milk production. It is a regular scenario in any South Indian household to induce recipes with Moringa Leaves, Flowers & Pods to Mother's during the postpartum period.

 

Reduces Symptoms of Menopause:

Regular intake of Moringa by women during Post-menopause period has proven beneficial in easing up the menopausal symptoms such as hot flashes and sleeping disorders.

MORINGA LEAVES

Moringa in Daily Cooking:

Moringa Leaves, Moringa Flowers and Drumsticks are common ingredients used in Indian Cuisine.

DRUMSTICK/MORINGA PODS:

Drumstick or the long pods of Moringa are used while making Sambar, Curries, Stir-fries etc.,

MORINGA LEAVES:

• The Leaves can be cooked into simple Stir-fries or converted into local treats like Poriyals, Thorans, Murungai Keerai Kootu or added into Sambar & Curries.
• Can add these Moringa Leaves in Adai, Pesarattu, Thepla etc.,
• Can make Keera Vadai with Moringa Leaves.
• Leaves can be used to prepare Murungai Keerai Thuvayal(Chutney).
• Can add few leaves while making Scrambled Eggs.
• I stealthily sneak Moringa leaves along with Curry Leaves while tempering Sambar & Rasam.
• Moringa Leaves can be used for making Murungai Keerai Podi or can be added into Paruppu Podi/Idli Podi/Karuveppilai Podi etc.,
• Can make Moringa Tea with fresh or dried Moringa Leaves.
• Can make a simple Soup with Drumstick Leaves.
• Adding Moringa Leaves while making Homemade Ghee increases its Shelf life.

MORINGA FLOWERS:

• Moringa Flowers can also be cooked in the same way as Moringa Leaves.
• Moringa Flowers can be cooked into simple Stir-fries or converted into local treats like Poriyals, Thorans, Kootu or added into Sambar & Curries.

MORINGA BARK:

• I even happen to eat a unique Sauce(Chutney) prepared using the Bark of Moringa Tree by my Husband's Grandmother Clemmi Thathi.
• This was served as a side relish for Roasted Pork.
• It can also be eaten as a side relish with any type of Roasted Meat, Chicken Turkey, Duck etc.,
• This sauce can be seen as an integral sauce on every Anglo-Indian table during the Christmas and Easter Season

FOOD SAFETY:

     Using Moringa Leaves, Flowers or Pods as a Vegetable in normal cooking or in small proportions doesn't cater to any risk or side effects.  Moringa may possess anti-fertility qualities and is therefore not recommended for pregnant women.

Risk & Side Effects:

• Do not use it along with Thyroid Medication - Levothyroxine is used to combat Thyroid problems. Compounds in the moringa leaf may aid the thyroid function, but it is advisable not to take it in combination with other Thyroid Medication.
• Do not use Moringa extracts with any medications that might be broken down by the liver - Moringa extract may decrease how quickly this happens, which could lead to various side effects or complications.
• Do not use it along with Diabetes medications: Diabetes medications are used to lower blood sugar, which moringa also does effectively. It is vital to ensure blood sugar levels do not get too low.
• Do not use it along with High Blood Pressure medication - Moringa has shown to be effective at lowering blood pressure. Taking moringa alongside other drugs that lower blood pressure may result in it becoming too low.

Delicious Kadali Paruppu Sundal with Sundal Podi

"Authentic Kadalai Paruppu Sundal Recipe with Sundal Podi – A Perfect Navratri Offering"

What is Sundal?

    Sundal is a quintessential South Indian delicacy, especially popular during festive seasons like Navaratri, Durga Puja, Ganesh Chathurthi, and Krishna Jayanthi.  It serves as quick Prasadham Recipe.

    Sundal is a traditional recipe that’s incredibly simple to prepare. This dish features cooked dry beans and lentils, seasoned with a delicate tempering of mustard seeds, urad dhal, curry leaves, dry red chillies, grated coconut, and a pinch of asafoetida. It's a flavourful treat that can be enjoyed as a side dish during lunch, a healthy evening snack, or served as Naivedhyam (offering) during festive occasions. The gentle tempering of spices and the aromatic Sundal Podi make this recipe a must-try.

Why Sundal During Navaratri?

    During Navaratri, Sundal is not just a treat; it holds cultural significance. This dish, often offered as Naivedhyam or Prasadhams in temples, symbolizes purity and devotion. Scientifically, lentils and pulses are high in protein and fibre, making Sundal a healthy choice during fasting. The inclusion of various beans contributes to a balanced diet, providing essential nutrients needed during these festive days.

The Magic of Sundal Podi

    Sundal Podi, a special spice mix, enhances the flavour of your Sundal. This blend simplifies the cooking process, especially when preparing meals for larger gatherings, like during Golu displays or pujas. With the right spices, you can whip up delicious Sundal quickly, allowing you to enjoy the festivities without spending all your time in the kitchen.

The Perfect Sundal Recipe

    This version of Sundal is made with Bengal Gram Dhal, also known as Kadalai Paruppu or Chana Dhal. To prepare it, I typically soak the Kadalai Paruppu/Chana Dhal for 20-30 minutes. After draining the soaking water, I cook the dhal in a pressure cooker until it becomes soft but not mushy. The cooked dhal is then tempered with mild spices and tossed with Sundal Podi and freshly grated coconut.

Check out a full list of Navratri Recipes and for more ideas on Naivedhyam/Prasadham Recipes you can prepare for the festive season.

Step-by-Step Guide on How to make Perfect Kadali Paruppu/Chana Dhal Sundal with Sundal Podi

Delicious Kadali Paruppu Sundal with Sundal Podi

Ingredients

To Soak & Cook

• 1/2 cup of Bengal Gram Dhal/Kadalai Paruppu
• 1 1/2 cups of water

For Tempering

• 2 tablespoons of Oil
• 1 teaspoon of Mustard Seeds
• 2 Dry Red Chillies
• 2 sprigs of Curry Leaves
• A pinch of Asafoetida
• 2–3 teaspoons of Sundal Podi
• 2–3 tablespoons of Grated Coconut

Method:

Soak and Cook Kadalai Paruppu

• Clean, wash, and soak the Kadalai Paruppu for about 20–30 minutes.
• Drain the soaking water and add 1 1/2 cups of water to the dhal.
• Pressure cook on high flame for 2 whistles, then reduce the flame and cook for another whistle. Adjust cooking time as needed.
• Once cooked, drain any excess water from the Bengal Gram Dhal using a colander.

Tempering Kadalai Paruppu Sundal

• Heat oil in a pan.
• Add mustard seeds, dry red chillies, and curry leaves, and let them splutter.
• Stir in the Sundal Podi and a pinch of asafoetida. Mix well.
• Add the grated coconut and sauté for a minute.
• Incorporate the cooked Kadalai Paruppu along with a dash of salt.
• Cook on low flame for a few minutes until all ingredients are well combined.

Serving Suggestions:

• Serve hot or at room temperature as a side dish, evening snack, or as Naivedhyam.

Check out for a detailed step-by-step guide on How to cook Bens, Lentils & Pulses, here...

Close-up of Delicious Kadali Paruppu Sundal with Sundal Podi

Notes & Tips for a Perfect Kadalai Paruppu/Chana Dhal Sundal

• Soaking the Dhal: Soaking the dhal significantly reduces cooking time and ensures perfectly moist Chana Dhal.
• Experiment with Beans: Although this recipe features Bengal Gram Dhal, feel free to explore other legumes & beans such as White Chickpea Sundal or Black Chickpeas, Moong Bean, Green Gram, Groundnuts, Green Peas, White Cow Peas, Red Beans, Kidney Beans (rajma), and Kollu (horse gram). The fundamental recipe remains the same, though soaking and cooking times may vary for each type. 
• Cooking Method: While I typically cook the Bengal Gram Dhal in a pressure cooker, you can also prepare it in a saucepan if you prefer a different method.
• No Salt Needed: Remember not to add salt while cooking the Kadalai Paruppu/Bengal Gram Dhal to maintain its natural flavour.
• Versatile Variation: Raw Sundal: And a raw variation of Koshambari, made with soaked Moong dhal, Cucumber etc., is also a popular variation when it comes to Sundal.
  
• *Pro Tip: Simplify with No Sundal Podi: If you prefer a simpler version, you can skip the Sundal Podi and still enjoy a tasty Sundal.

Enjoy the Simplicity and Flavour of Kadalai Paruppu Sundal

    Kadalai Paruppu Sundal is not only a delicious, protein-packed dish but also a versatile addition to your festive table, whether for Navaratri, Durga Puja, or any celebration. The easy preparation, combined with the rich flavour of Sundal Podi, makes this recipe a must-try for those looking for a healthy snack or side dish. Its cultural significance as Naivedhyam and Prasadam during pujas adds to the charm of this beloved South Indian delicacy.

    With its adaptability to various types of lentils and pulses, you can explore endless Sundal variations, making it the perfect dish to impress guests and loved ones. Whether you're a seasoned cook or trying Sundal for the first time, this recipe will become a go-to for your festive and everyday meals.

Explore Festive Recipes like Lemon Rice, Coconut Rice, Tamarind Rice, Pongal, Kesari for a complete Navratri Meal! For more Healthy South Indian Snacks like Vadai, Kunukku suitable for Naivedhyam, click here.

    So, what are you waiting for? Try out this Kadalai Paruppu Sundal recipe and bring the festive flavours into your home today!

Categories: Festive Recipes, Navratri Recipes, Prasadham
Keywords: Kadalai Paruppu Sundal, Sundal Recipe, Navratri Recipes, South Indian Snack, Sundal Podi

AMARANTH LEAVES

AMARANTH LEAVES ARE POWER HOUSES OF NUTRIENTS :

• These leaves are power-packed with essential phytonutrients and antioxidants. 
• It has no traces of fat and has no cholesterol.
• Amaranth Leaves are a rich source of Fiber.
• These Leaves are loaded with Iron & Potassium.
• It is rich in Vitamin C, A, B & K.
• Amaranth Leaves have Lysine, an essential amino acid that is needed for energy production and absorption of calcium.
• Amaranth leaves are rich in Calcium
• Amaranth leaves and grain are rich in Protein.

HEALTH BENEFITS OF AMARANTH LEAVES :

• The phytonutrients and antioxidants which help to reduce inflammation in the body and provide an extra boost of nutrition.
• Eating Fiber rich food helps us to reduce our weight
• Also, it prevents heart disease as it lowers the cholesterol in the blood. 
• Including Amaranth Leaves in our daily diet helps to reduce weight.& also helps reduce high blood pressure.
• Amaranth Leaves are loaded with Iron, which helps in producing red blood cells and is also needed for cellular metabolism.
• It also helps treat anaemia.
• Vitamin C in the Leaves helps us to fight against infections and also heals the wounds.
• It also helps reduce the effect of free radicals, thus preventing the growth of Cancer cells.
• They are full of flavonoid Polyphenolic antioxidants like Beta-carotene, Zeaxanthin, and Lutein. 
• Vitamin A in Amaranth Leaves benefits healthy skin and proper vision. 
• Vitamin A also offers protection against lung and mouth cancers. 
• Amaranth Leaves have the highest quantity of Vitamin K & Calcium which is needed for good bone health and also strengthens the bone mass. 
• It is beneficial for those who suffer from Alzheimer’s disease as it controls the neural damage done in the brain.
• Amaranth Leaves are loaded with Vitamins of the Group B - Folates, Riboflavin, Niacin, Thiamin, Vitamin B6.
• This help prevents birth defects in newborn babies.
• It is also needed for optimal mental and physical health.
• Amaranth leaves have Lysine, an essential amino acid that is needed for energy production and absorption of calcium. 
• Lysine also promotes hair growth and good skin. 
• Amaranth leaves are helpful in treating diarrhoea and haemorrhages. 
• Regular consumption of these leaves benefits digestion.

HOW TO BUY AMARANTH LEAVES?

• Look for relatively young bunches of the plant that don't display any budding flowers, flowering indicates that the plant is already too mature.  
• Look for bright coloured leaves without any signs of browning or wilting.

CULINARY USES OF AMARANTH LEAVES :

FEW RECIPES PREPARED WITH AMARANTH LEAVES

BAYAM GORENG

CHEERA THORAN

KADANJA KEERAI/MASHED SPINACH

KEERAI VADAI

• A quick stir fry called Chaulai Saag is prepared by cooking the leaves with Onions, garlic and spices.
• In Tamilnadu, the simple stir fry is prepared in the name of Keerai Poriyal and in Kerala, it is called as Cheera Thoran. What differs with recipes are the seasonings & the type of oil used for cooking the dish.
• We can find a wide range of stir-fries prepared with these leaves in South East Asian cuisines too.
• Bayam Goreng is one such dish popular in Malaysia, where these leaves are called 'Bayam'.
• Another popular dish called Dhal Saag, where the leaves are cooked with the lentils like Tuvar Dhal/Moong Dhal is prevalent in North India.
• The same dish has different names as Keerai Paruppu in Tamil, Cheerayum Paruppum in Malayalam & Thotakura Pappu in Telugu.
• A typical Tamilnadu(Kongu) styleKeerai Masiyal/ Kadanja Keerai/Mashed Greens can also be prepared with tender Amaranth Leaves.
• We can also prepare Chutneys and Thogayals with these leaves.
• Curries such as Keerai /Cheera Curry, colloquially called Keerai Molagoottal prepared with lentils and ground coconut can also be prepared with these greens.
• Mor Keerai a common curry prepared with Curd/Yogurt and Greens can also be cooked using these Amaranth Leaves.
• Keera Vadai a popular South Indian fritter can also be prepared by adding these greens along with Lentils and spices.
  Top your sandwiches with these leaves for a little crunch and flavour.
• Can add them in Soups too.