Basil Overview
Basil (Ocimum basilicum) is a fragrant herb popular in culinary and medicinal uses, known for its sweet, aromatic leaves. Originally from Asia and the Middle East, it’s a staple in Italian, Mediterranean, and Southeast Asian cuisines, offering a fresh, peppery flavor.
Health Benefits
- Antioxidant-Rich: Basil is high in antioxidants like eugenol, helping to reduce inflammation.
- Supports Digestion: Basil aids in digestion and can reduce bloating and gas.
- Boosts Immunity: Contains antibacterial and antiviral properties that help the immune system.
- Heart Health: Basil's magnesium promotes good blood circulation.
- Mood Enhancer: Contains compounds that can reduce stress and anxiety.
Nutritional Value (per 100g)
- Calories: 23 kcal
- Carbohydrates: 2.7g
- Protein: 3.2g
- Fat: 0.6g
- Fiber: 1.6g
- Vitamin K: 414% of RDI
- Vitamin A: 175% of RDI
- Calcium: 18% of RDI
How to Eat
Basil can be eaten raw or cooked:
- Raw: Add fresh basil leaves to salads, sandwiches, and wraps.
- Cooked: Use it in sauces, soups, stews, and stir-fries, or garnish cooked dishes.
- Infused: Make basil tea or add basil to water for a refreshing drink.
Indian Recipes
1. Basil Coconut Chutney
Ingredients:
- Fresh basil leaves: 1 cup
- Grated coconut: 1/2 cup
- Green chili: 1
- Salt: to taste
- Lemon juice: 1 tsp
Instructions:
- Blend all ingredients until smooth.
- Adjust salt and lemon to taste.
2. Basil Lentil Soup
Ingredients:
- Basil leaves: 1/2 cup
- Red lentils: 1 cup
- Onion: 1, chopped
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
Instructions:
- Sauté onions and ginger-garlic.
- Add lentils, basil, and turmeric. Simmer until lentils are soft.
3. Basil Potato Stir-fry
Ingredients:
- Basil leaves: 1/2 cup
- Potatoes: 2, diced
- Cumin seeds: 1/2 tsp
- Salt: to taste
- Oil: 1 tbsp
Instructions:
- Sauté cumin, add potatoes and cook until tender.
- Stir in basil, cook for 2 minutes.
4. Basil Paneer Tikka
Ingredients:
- Basil leaves: 1/2 cup, chopped
- Paneer: 200g, cubed
- Yogurt: 1/2 cup
- Turmeric: 1/4 tsp
- Salt: to taste
Instructions:
- Marinate paneer with basil, yogurt, and spices.
- Grill or pan-fry until golden.
5. Basil Rice
Ingredients:
- Basil leaves: 1 cup
- Cooked rice: 2 cups
- Garlic: 1 clove, minced
- Oil: 1 tbsp
- Salt: to taste
Instructions:
- Sauté garlic, add basil.
- Mix with cooked rice and season.
Non-Indian Recipes
1. Pesto Sauce
Ingredients:
- Fresh basil: 2 cups
- Olive oil: 1/2 cup
- Garlic: 2 cloves
- Parmesan cheese: 1/4 cup
- Salt: to taste
Instructions:
- Blend all ingredients until smooth.
- Adjust salt and use as a sauce.
2. Caprese Salad
Ingredients:
- Basil leaves: 1/2 cup
- Fresh mozzarella: 100g, sliced
- Tomato: 1, sliced
- Olive oil: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Layer tomato, mozzarella, and basil.
- Drizzle with olive oil, salt, and pepper.
3. Basil Lemon Chicken
Ingredients:
- Basil leaves: 1/2 cup
- Chicken breast: 2, sliced
- Lemon juice: 2 tbsp
- Olive oil: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Marinate chicken with basil, lemon, oil, salt, and pepper.
- Grill until cooked through.
4. Basil Garlic Bread
Ingredients:
- Basil leaves: 1/2 cup, chopped
- Garlic: 2 cloves, minced
- Butter: 1/4 cup
- Bread slices: 4
Instructions:
- Mix basil, garlic, and butter.
- Spread on bread, toast until golden.
5. Basil Smoothie
Ingredients:
- Basil leaves: 1/4 cup
- Banana: 1
- Spinach: 1/2 cup
- Almond milk: 1 cup
Instructions:
- Blend all ingredients until smooth.
- Serve chilled.
Basil is a versatile herb that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!