A simple and healthy stir fry
We all know how healthy it is to include green leafy vegetables in our diet. One such green wonder is the Malabar Spinach (Scientific name: Basella Alba), a plant native to India and Indonesia, which is available all year through. It is also known as Ceylon Spinach, Saan Choy (China), Mong Toi (Vietnam) and Alugbati (Phillippines). In India, we know it by different names like Poi Saag (Hindi), Poi Bhaji (Gujrati), Pui Shak (Bengali), Poi Saga (Odia), Basale Soppu (Tamil and Kannada), Basale Cheera (Malayalam), Bachali Koora (Telugu), Valchi Bhaji (Marathi) and Basale Thoppu in Kodava Thakk.
The Malabar Spinach is a vine that can be easily grown in a pot or in your backyard and comes in two varieties: green and red. Once upon a time, these creepers could be found in every home. We grow them in our backyard even today and ensure that we include it in our diet from time to time. It is a treat to harvest the leaves and make a nice stir fry from them.
The Malabar Spinach is an excellent source of iron, calcium, Vit A, magnesium, phosphorus and potassium. It is also rich in B-complex vitamins like folate, Vit B6 and riboflavin. Its leaves are packed with antioxidants. Thus, this green leafy vegetable is packed with power. Here are some of the health benefits of Malabar Spinach. It is proven to promote good heart health, lowers depression, prevents dementia, cures anemia and reduces the risk of cancer. (Source: Netmeds)
Today, I am sharing an easy recipe using the Malabar Spinach or Basale Thoppu as we call it. The leaves are cooked with green chillies and onions and generously sprinkled with coconut scrapings. This is a simple way to cook the greens while preserving their goodness. This recipe can be used to cook most greens like Chonda Keera (Red Amaranthus), Kakke Thoppu and other greens.
Here’s the recipe.
Ingredients (for 2)
Two bundles of Malabar Spinach leaves
1 medium sized Onion, chopped fine
2 green chillies, slit and deseeded
2 tbsps. Grated Coconut
¼ tsp. Mustard seeds
1 tbsp. Vegetable oil
Salt to taste
Method
- Wash the Malabar Spinach leaves thoroughly and cut fine.
- In a thick bottomed pan, heat oil. Once it is hot, add the mustard seeds and let it sputter.
- Next, add the green chillies and the chopped onions. Fry till the onions turn transparent.
- Add the Malabar Spinach leaves and salt and stir well. Cook on a slow flame till the leaves are well cooked. Finally, add the grated coconut and mix well. Keep stirring till all the water evaporates.
Malabar Spinach fry is ready! This is great with Akki Vottis, Chapathis and Phulkas. It can also be served as a side dish with rice.
thejoyofhealthycooking 