Parsley Overview
Parsley is a popular herb native to the Mediterranean region, widely used in culinary dishes around the world. It is known for its bright green color and fresh flavor, making it a perfect garnish and ingredient in various recipes. Parsley comes in two main varieties: curly and flat-leaf (Italian) parsley, both offering distinct tastes and uses.
Health Benefits
- Rich in Nutrients: Parsley is a powerhouse of vitamins, particularly vitamin K, vitamin C, and vitamin A, along with essential minerals.
- Antioxidant Properties: It contains antioxidants that help protect the body against oxidative stress and inflammation.
- Supports Digestive Health: Parsley aids digestion and can help relieve bloating and gas.
- Promotes Healthy Skin: The vitamins and antioxidants in parsley contribute to skin health and can improve skin appearance.
- Boosts Immune Function: High in vitamin C, parsley helps strengthen the immune system and promotes overall health.
Nutritional Value (per 100g)
- Calories: 36
- Carbohydrates: 6.3g
- Protein: 3.0g
- Fat: 0.8g
- Fiber: 3.3g
- Vitamin A: 421 IU
- Vitamin C: 133mg
- Vitamin K: 1640 mcg
- Iron: 1.5mg
How to Eat
Parsley can be enjoyed in various ways:
- Raw: Used as a garnish, added to salads, or blended into smoothies.
- Cooked: Incorporated into soups, stews, sauces, or as a seasoning for various dishes.
Indian Recipes
1. Parsley Pulao
Ingredients:
- Basmati rice: 1 cup
- Parsley: 1 cup, chopped
- Onion: 1 medium, sliced
- Green chili: 1, slit
- Ginger-garlic paste: 1 tbsp
- Cumin seeds: 1 tsp
- Oil: 2 tbsp
- Salt: to taste
- Water: 2 cups
Instructions:
- Rinse the rice and soak it for 30 minutes.
- Heat oil in a pan, add cumin seeds, and let them splutter.
- Add sliced onion and green chili; sauté until onions are golden.
- Stir in ginger-garlic paste and chopped parsley; cook for 2-3 minutes.
- Add soaked rice, salt, and water. Bring to a boil.
- Reduce heat, cover, and simmer until the rice is cooked. Serve hot.
2. Parsley Thepla
Ingredients:
- Whole wheat flour: 2 cups
- Parsley: 1 cup, chopped
- Yogurt: 1/2 cup
- Green chili: 1, finely chopped
- Turmeric powder: 1/2 tsp
- Cumin powder: 1/2 tsp
- Salt: to taste
- Oil: for cooking
Instructions:
- In a bowl, mix whole wheat flour, chopped parsley, yogurt, green chili, turmeric, cumin, and salt.
- Knead into a smooth dough using water as needed.
- Divide the dough into small balls, roll them out into thin circles.
- Heat a skillet, cook each thepla with oil until golden brown on both sides. Serve with yogurt or pickle.
3. Parsley Chutney
Ingredients:
- Parsley: 1 cup, chopped
- Coconut: 1/2 cup, grated
- Green chilies: 2
- Ginger: 1-inch piece
- Lemon juice: 1 tbsp
- Salt: to taste
Instructions:
- In a blender, combine chopped parsley, grated coconut, green chilies, ginger, lemon juice, and salt.
- Blend until smooth, adding a little water if necessary. Serve with snacks or as a side dish.
4. Parsley and Potato Sabzi
Ingredients:
- Potatoes: 3 medium, diced
- Parsley: 1 cup, chopped
- Onion: 1 medium, chopped
- Cumin seeds: 1 tsp
- Turmeric powder: 1/2 tsp
- Oil: 2 tbsp
- Salt: to taste
Instructions:
- Heat oil in a pan, add cumin seeds, and let them splutter.
- Add chopped onions and sauté until translucent.
- Add diced potatoes, turmeric, and salt; stir well.
- Cover and cook until potatoes are tender.
- Stir in chopped parsley, cook for an additional 2-3 minutes, and serve.
5. Parsley Soup
Ingredients:
- Parsley: 2 cups, chopped
- Onion: 1, chopped
- Potato: 1, diced
- Vegetable broth: 4 cups
- Garlic: 2 cloves, minced
- Olive oil: 2 tbsp
- Salt and pepper: to taste
Instructions:
- Heat olive oil in a pot, add chopped onion and garlic, and sauté until soft.
- Add diced potato and vegetable broth; bring to a boil.
- Add chopped parsley, reduce heat, and simmer for 15 minutes.
- Blend until smooth, season with salt and pepper, and serve hot.
Non-Indian Recipes
1. Parsley Salad
Ingredients:
- Parsley: 2 cups, chopped
- Cherry tomatoes: 1 cup, halved
- Cucumber: 1, diced
- Red onion: 1/4, thinly sliced
- Olive oil: 3 tbsp
- Lemon juice: 2 tbsp
- Salt and pepper: to taste
Instructions:
- In a bowl, combine chopped parsley, cherry tomatoes, cucumber, and red onion.
- Drizzle with olive oil and lemon juice, season with salt and pepper, and toss well. Serve chilled.
2. Parsley and Lemon Quinoa
Ingredients:
- Quinoa: 1 cup, rinsed
- Parsley: 1/2 cup, chopped
- Lemon juice: 2 tbsp
- Olive oil: 2 tbsp
- Salt: to taste
- Water: 2 cups
Instructions:
- In a pot, combine quinoa and water; bring to a boil.
- Reduce heat, cover, and simmer for 15 minutes until cooked.
- In a bowl, mix cooked quinoa, chopped parsley, lemon juice, olive oil, and salt. Serve warm or cold.
3. Parsley Hummus
Ingredients:
- Chickpeas: 1 can (400g), drained
- Parsley: 1 cup, chopped
- Tahini: 1/4 cup
- Garlic: 2 cloves
- Lemon juice: 2 tbsp
- Olive oil: 2 tbsp
- Salt: to taste
Instructions:
- In a food processor, combine chickpeas, parsley, tahini, garlic, lemon juice, olive oil, and salt.
- Blend until smooth, adding water to reach desired consistency. Serve with pita bread or veggies.
4. Garlic Parsley Butter
Ingredients:
- Unsalted butter: 1/2 cup, softened
- Parsley: 1/4 cup, chopped
- Garlic: 2 cloves, minced
- Lemon zest: 1 tsp
- Salt: to taste
Instructions:
- In a bowl, combine softened butter, chopped parsley, minced garlic, lemon zest, and salt.
- Mix well until fully combined. Use on bread, seafood, or vegetables.
5. Parsley Pesto
Ingredients:
- Parsley: 2 cups, packed
- Pine nuts: 1/4 cup
- Parmesan cheese: 1/2 cup, grated
- Garlic: 2 cloves
- Olive oil: 1/2 cup
- Salt and pepper: to taste
Instructions:
- In a food processor, combine parsley, pine nuts, Parmesan cheese, and garlic.
- Pulse until coarsely chopped. With the processor running, drizzle in olive oil until smooth.
- Season with salt and pepper to taste. Serve with pasta or as a spread.
Parsley is a versatile herb that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!