healthy side dish – Batter Up With Sujata

Lal Saag Or Red Spinach Stir Fry

Lal saag or red spinach stir fry with garlic.
A very easy to make and tasty stir fry. You need only four ingredients with red spinach to make this stir fry.
After a simple and light Chicken curry, here is an easy to cook yet delicious red spinach or laal saag.
If you like the taste of garlic then its perfect for you. You can serve it as a side dish with rice or any bread. I have served it with steamed rice and easy microwave chicken. I will share the chicken recipe soon.

Amaranthus dubius, the red spinach, Chinese spinach, spleen amaranth, hon-toi-moi, yin choy, or hsien tsai is a plant species. It belongs to the economically important family Amaranthaceae. This plant is native to Asia, Europe and Africa, with origin most likely in the Indian subcontinent.
Source – Wikipedia

All of us are aware of green spinach and its benefits, but red spinach also contains numerous health benefits.
Let us look at the top 14 red spinach benefits of this wonderful gift of nature

Benefits of Red Spinach

1. Digestion
2. Kidney function
3. Anemia
4. Dysentery
5. Strengthen Hair Roots
6. Improves eyesight
7. Less blood
8. Food
9. Venomous bite
10. Grey Hair
11. Immune Support
12. Lose weight
13. Cancer
14. Fever

To read more about health benefits of red spinach in detail click here.

This week 211 #Foodiemonday blog hop theme is #NaturallyColorful suggested by Mayuri Patel who blog at Mayuris Jikoni. Do visit her space for many wonderful recipes. I always amazed by her baked recipes, specially different kinds of bread. She has a vast collection of baked recipes.

I have made this red spinach for my fussy eater daughter. She loved the taste. And happily clicked the picture.
I made it without any spices except very little cumin. You can use one more chopped green chilli if you want it spicy. Or skip chilli if you are making it for kids. Recipe is very simple and don’take much time to cook.
Picture credit my daughter Suchismita Roy. Have a look on her blog for some beautiful pictures. Hope you will also like her write up.

Recipe

Red spinach – 250 gram

Garlic cloves – 8 – 10

Salt to taste

Green chilli – 1, finely chopped, optional

Cumin powder – 1/2 teaspoon

Oil – 2 teaspoon

Method

1. Rinse the red spinach. Drain the water. Chop and keep aside.

2. Heat oil in a pan. Add the garlic cloves.
Fry the garlic cloves till brown.

3. Add chopped spinach, chopped green chilli, salt and cumin powder. Mix well.

4. Spinach will leave water. Cover and cook on low flame till spinach becomes soft and dried up. You can add little water if required.

5. Serve hot with steamed rice or Roti/Indian flatbread.

Note
You can add one more chopped green chilli with spinach if you want it spicy. Or skip chilli if you are making it for kids.

If you tried my recipe, you can share your food pictures with me in the social network sites by using the hashtag, #batterupwithsujata
I would love to see your creations.

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Tamatari Karela/Bitter Gourd With Tomato

Bitter gourd or karela has an extremely bitter taste but very helpful food.
Bitter gourds are rich source of dietary fiber, minerals, vitamins and antioxidants and very low in calories.

It contains a plant insulin known to lower blood sugar levels. So its good for diabetic.

A typical regular Bengali lunch menu usually starts with a bitter dish ( specially in summer) through salty and spicy. It finish with a sweet sour chutney and sweet dish.

Today I made the bitter gourd with tomato. Tamatari karela.

Recipe

Bitter gourd/karela – 2 sliced in thin rings

Onion – 3 large, chopped in rings

Tomato – 3-4 large, chopped in rings

Salt to taste

Coriander powder – 1 teaspoon

Turmeric powder – 1/2 teaspoon

Garam masala powder – 1/4 teaspoon optional

Kashmiri red chilli powder – 1/2 teaspoon or as per taste

Sugar – 1/2 teaspoon or to taste optional

Oil – 2-3 tablespoon

Method

Heat oil in a nonstick pan. Add bitter gourd or karela fry for 3-4 minutes.

Then add the onion rings fry for some more time till the colour changes.

Add tomatoes, stir and add salt, sugar and all the spices.
Stir well and cover the pan. Cook on low flame for 5 minutes.

Stir again and cook another 5 minutes on low flame. Remove the lid, cook on high flame stirring continuously for 1-2 minutes.

Tamatari karela or bitter gourd with tomato is ready. Garnish with onion rings. You can garnish with chopped coriander leaves too if you like.
Enjoy with steamed rice.

Oats kala Chana/Black Chickpeas Kabab Or Veg Shami Kabab

Health watchers a yummy snack for you. And a super healthy snack for kiddos.

Its kala chana and oats kabab/patties. You can call it veg shami kabab.

Kala chana or black chickpeas is an excellent source of manganese which enhance our overall immunity. It has high fiber, protein and iron. Good for diabetic. Prevent anemia and Known to be an effective natural aid for weight loss due to high fiber content.

And we all know oats as world’s healthiest food. Better way to gain the strength and energy. Oats are loaded with dietary fiber too.

Recipe

Kala chana or black chickpeas – 1 cup soaked overnight and boiled in pressure cooker with 2 chopped onions, 3-4 garlic ( you may add more if you like the garlic taste), 1 inch piece chopped ginger, 2-3 green chilli, few black paper, 2-3 green cardamom, a small piece cinnamon and 3 cloves.

Oats – 1/2 cup ground or as require

Onion – 1 large chopped

Coriander leaves – handful chopped

Salt to taste

Cumin powder – 1 teaspoon

Garam masala powder – 1/4 teaspoon

Chaat masala powder – 1 teaspoon

Oil – for shallow fry

Method

Heat the boiled chickpeas or Kala chana again and boil till water evaporates and dried up completely.
Let the kala chana cool and grind with all the spices in it.

In a bowl mix with salt, chopped onion, spices and chopped coriander leaves. Add ground oats as require for binding. For soft mouth melting kabab add less binding.

Mix well with your hand. Make small round shaped kabab/patties.

Shallow fry on medium hot oil till crisp and brown on both sides.

Serve these veg kababs with onion rings and chutney or sauce.