Red Chawli Leaves
Last Updated : Feb 15,2019
Viewed 5282 times
Also Known as
Red amaranth leaves / laal math / math chi bhaji
What is Red Chawli (Amaranth) leaves? Red Chawli leaves is a popular leafy vegetable grown all over India. They are found all around the year with peak season being Summer. The leaves are ready for harvesting post 4-6 weeks of sowing. The young leaves are slightly astringent when raw, but mildly nutty. Mature leaves are usually used to make an array of dishes similar to how other edible leafy vegetables are used.
Chopped red chawli leaves
Remove the leaves from the stem. Discard the stems. Wash the leaves thoroughly and remove the excess water by straining. Take a few and chop it with a sharp knife on the chopping board. Chop coarsely or finely, as desired in the recipe. Some recipe call for chawli leaves chopped along with stems, in that case do not remove the leaves from stem, instead chop it with sharp knife on a chopping board.
How to Select Red Chawli leaves
• Select bunches with crisp, red leaves that do not contain any markings or browning, which may be an indication of worm damage.
• Avoid limp bunches and leaves that are yellowing. Also, ensure leaves are free from the slimy coating as this is an indication of decay.
5 Culinary Uses of Red Chawli leaves 1. Just like other leafy vegetables, red chawli leaves are super versatile.
2. Choose methods of cooking that will retain flavor, color, and nutrients. Instead of boiling, steam them. Avoid cooking at very high temperatures and long cooking times as it may turn red colour darker or black, hence would be unacceptable.
3. You can even chop them to make Quinoa Red Chawli Leaves Khakhra.
4. Perk up your normal dal fry with the addition of these nutritious laal math bhaji to make Laal Math Dal Fry.
5. From North Indian Laal Math Ka Saag to South-Indian Thandukeerai you can not only make mainstream subzis, thorans and dals but also, use red amaranth leaves to stuff parathas, make raita, used in stir-fries, or even in a salad.
How to Store Red Chawli leaves
• Remove excess dirt from the leaves and trim them. Do not wash it before storing as the moisture will cause spoilage.
• Store loosely in a plastic bag in the refrigerator where it will keep fresh for about 2-3 days.
10 Health Benefits of Red Chawli leaves
1. Red chawli leaves are a good source of fibre and thus a regular consumption will help ease constipation. The best way to consume them is in the form of salads.
2. Rich in vitamin C and E, these leaves carry cancer protective activity. The bear the capability of fighting against the free radicals and harmful cancer cells.
3. Iron is another mineral it is rich in. It helps build haemoglobin levels.
4. They contain high concentration of antioxidants which helps reduce inflammation in the body.
5. If you are looking to build strong bones, then do add a handful of these leaves to your daily, as they are a good source of calcium.
6. Being very low on calorie scale, they make a great choice for weight watchers.
7. A pregnant women too can add this to her diet. They abound in folate, which are known to prevent neural tube defects in newborn.
8. They are a good source of potassium which help to regulate heart rate.
9. High amounts of vitamin A in these leaves acts as eye health boosters.
10. The phytosterols in the leaves aid in maintain the cholesterol levels in the blood within limits.
Nutritive Information for Red Chawli Leaves (Amaranth leaves) :
1 Cup of chopped red chawli leaves is about 28 grams
RDA stands for Recommended Daily Allowance.
Energy - 13 calories
Protein – 1.1 g
Carbohydrate – 1.7 g
Fat – 0.1 g
Fiber – 1.1 g
1545.6 mcg of Vitamin A = 32.2% of RDA (about 4800 mcg)
0.01 mg of Vitamin B1 (Thiamine) = 0.6% of RDA ( (about 1.2 to 1.6 mg for men)
0.05 mg of Vitamin B2 (Riboflavin) = 2.6% of RDA (about 1.4 to 1.9 mg for men)
0.16 mg of Vitamin B3 = 1.3% of RDA (about 12 mg)
27.7 mg of Vitamin C = 69.3% of RDA (about 40 mg)
41.7 mcg of Folate (Vitamin B9) = 41.7% of RDA (about 100 mcg)
111.2 mg of Calcium = 11.1% of RDA (about 1000 mg)
0.97 mg of Iron = 4.9% of RDA (about 20 mg)
14.7 mg of Magnesium = 4.2% of RDA (about 350 mg)
16.2 mg of Phosphorus = 2.7% of RDA (about 600 mg)
0.84 mg of Zinc = 7% of RDA (about 10 to 12 mg)
95.2 mg of Potassium = 2% of RDA (about 4700 g)
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