Harive Soppu (Green Amaranth) Overview
Harive Soppu, commonly known as Green Amaranth, is a leafy green vegetable that is widely consumed in many parts of India and other regions of the world. It is known for its vibrant green color and tender leaves, making it a popular ingredient in various dishes. Harive Soppu is not only flavorful but also packed with nutrients, making it a healthy addition to meals.
Health Benefits of Harive Soppu
- Nutrient-Rich: Harive Soppu is an excellent source of vitamins A, C, and K, as well as essential minerals like calcium and iron.
- Antioxidant Properties: It contains antioxidants that help combat oxidative stress and reduce the risk of chronic diseases.
- Digestive Health: The dietary fiber in amaranth aids in digestion and promotes a healthy gut.
- Bone Health: The calcium and vitamin K content contribute to maintaining strong bones.
- Weight Management: Low in calories and high in fiber, it helps in maintaining a healthy weight by promoting satiety.
How to Eat Harive Soppu
Harive Soppu can be enjoyed in various ways:
- Cooked: It is often sautéed, steamed, or used in curries and dals.
- Raw: Young leaves can be added to salads for a fresh taste.
- Stuffed: Used as a filling for parathas or dumplings.
- Smoothies: Blended into smoothies for added nutrition.
- Soups: Incorporated into soups for flavor and health benefits.
Nutritional Value (per 100 grams)
- Calories: 23
- Protein: 2.5 g
- Carbohydrates: 4.0 g
- Dietary Fiber: 2.0 g
- Fat: 0.4 g
- Vitamin A: 33% of the Daily Value (DV)
- Vitamin C: 26% of the DV
- Calcium: 19% of the DV
- Iron: 11% of the DV
Taste Profile
Harive Soppu has a mild, slightly nutty flavor with a hint of earthiness. When cooked, the leaves become tender and absorb the flavors of the spices and ingredients they are cooked with, making them a versatile ingredient in various dishes.
Indian Recipes with Harive Soppu
1. Harive Soppu Palya (Stir-Fried Amaranth Leaves)
Ingredients:
- Harive Soppu (Green Amaranth): 250 grams (chopped)
- Onion: 1 medium (finely chopped)
- Green Chili: 1 (slit)
- Mustard Seeds: 1 teaspoon
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
- Grated Coconut: 2 tablespoons (optional)
Instructions:
- Heat oil in a pan and add mustard seeds. Let them splutter.
- Add chopped onion and green chili; sauté until the onion is translucent.
- Add chopped Harive Soppu, turmeric powder, and salt. Mix well.
- Cover and cook for about 5-7 minutes until the leaves are wilted.
- Stir in grated coconut if using. Serve hot with rice or chapati.
2. Harive Soppu Daal
Ingredients:
- Harive Soppu: 200 grams (chopped)
- Toor Dal (Pigeon Pea): 1 cup (cooked)
- Tomato: 1 medium (chopped)
- Onion: 1 small (chopped)
- Green Chili: 1 (slit)
- Turmeric Powder: 1/2 teaspoon
- Salt: to taste
- Oil: 1 tablespoon
- Mustard Seeds: 1 teaspoon
- Curry Leaves: a few
Instructions:
- Heat oil in a pot, add mustard seeds, and let them splutter.
- Add chopped onion and curry leaves; sauté until the onion is translucent.
- Add chopped tomato, green chili, turmeric powder, and salt. Cook until tomatoes soften.
- Stir in chopped Harive Soppu and cooked toor dal. Add water to adjust consistency.
- Simmer for 10-15 minutes. Serve hot with rice.
3. Harive Soppu Roti (Amaranth Leaf Flatbread)
Ingredients:
- Harive Soppu: 200 grams (chopped)
- Whole Wheat Flour: 2 cups
- Onion: 1 small (finely chopped)
- Green Chili: 1 (finely chopped)
- Salt: to taste
- Water: as needed
- Oil: for cooking
Instructions:
- In a mixing bowl, combine chopped Harive Soppu, wheat flour, chopped onion, green chili, and salt.
- Add water gradually to form a soft dough.
- Divide the dough into small balls and roll each into flat circles.
- Heat a tawa or skillet; cook each roti on both sides until golden brown, applying oil as needed. Serve hot.
4. Harive Soppu and Potato Curry
Ingredients:
- Harive Soppu: 200 grams (chopped)
- Potato: 1 medium (cubed)
- Onion: 1 medium (chopped)
- Tomato: 1 medium (chopped)
- Turmeric Powder: 1/2 teaspoon
- Red Chili Powder: 1 teaspoon
- Salt: to taste
- Oil: 2 tablespoons
Instructions:
- Heat oil in a pan, add chopped onion, and sauté until golden brown.
- Add cubed potato and cook for 5 minutes.
- Add chopped tomato, turmeric, red chili powder, and salt. Cook until tomatoes soften.
- Stir in chopped Harive Soppu and mix well. Cover and cook for another 10 minutes until potatoes are tender. Serve hot.
5. Harive Soppu Soup
Ingredients:
- Harive Soppu: 150 grams (chopped)
- Vegetable Broth: 4 cups
- Onion: 1 small (chopped)
- Garlic: 2 cloves (minced)
- Olive Oil: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- In a pot, heat olive oil and sauté chopped onion and minced garlic until translucent.
- Add chopped Harive Soppu and vegetable broth; bring to a boil.
- Reduce heat and simmer for 10-15 minutes. Blend if desired for a smooth texture. Season with salt and pepper before serving.
Non-Indian Recipes with Harive Soppu
1. Harive Soppu and Tofu Stir-Fry
Ingredients:
- Harive Soppu: 200 grams (sliced)
- Tofu: 200 grams (cubed)
- Soy Sauce: 2 tablespoons
- Garlic: 2 cloves (minced)
- Olive Oil: 2 tablespoons
- Ginger: 1 teaspoon (grated)
- Salt and Pepper: to taste
Instructions:
- Heat olive oil in a pan, add minced garlic and ginger, and sauté until fragrant.
- Add cubed tofu and cook until golden brown.
- Add sliced Harive Soppu and soy sauce; stir-fry for an additional 5 minutes. Season with salt and pepper. Serve hot.
2. Harive Soppu Salad
Ingredients:
- Harive Soppu: 100 grams (chopped)
- Cherry Tomatoes: 1 cup (halved)
- Cucumber: 1 small (diced)
- Feta Cheese: 50 grams (crumbled)
- Olive Oil: 2 tablespoons
- Lemon Juice: 1 tablespoon
- Salt and Pepper: to taste
Instructions:
- In a bowl, combine chopped Harive Soppu, cherry tomatoes, cucumber, and feta cheese.
- Drizzle with olive oil and lemon juice. Season with salt and pepper.
- Toss gently and serve fresh.
3. Harive Soppu Quiche
Ingredients:
- Harive Soppu: 150 grams (chopped)
- Eggs: 3
- Milk: 1 cup
- Cheese: 100 grams (grated)
- Pie Crust: 1 (store-bought or homemade)
- Salt and Pepper: to taste
Instructions:
- Preheat the oven to 180°C (350°F).
- In a bowl, whisk together eggs, milk, salt, and pepper.
- Add chopped Harive Soppu and grated cheese; mix well.
- Pour the mixture into the pie crust. Bake for 30-35 minutes until set. Let it cool slightly before serving.
4. Harive Soppu Pesto
Ingredients:
- Harive Soppu: 100 grams (washed)
- Olive Oil: 1/2 cup
- Garlic: 2 cloves
- Parmesan Cheese: 1/4 cup (grated)
- Nuts (Pine Nuts or Walnuts): 1/4 cup
- Salt: to taste
Instructions:
- In a food processor, combine washed Harive Soppu, garlic, nuts, and salt. Pulse until chopped.
- With the processor running, gradually add olive oil until smooth.
- Stir in grated Parmesan cheese. Serve with pasta or as a spread.
5. Harive Soppu and Chickpea Stew
Ingredients:
- Harive Soppu: 200 grams (chopped)
- Canned Chickpeas: 1 can (400 grams, drained)
- Onion: 1 medium (chopped)
- Garlic: 2 cloves (minced)
- Vegetable Stock: 2 cups
- Cumin Powder: 1 teaspoon
- Salt and Pepper: to taste
- Olive Oil: 2 tablespoons
Instructions:
- In a pot, heat olive oil and sauté chopped onion and minced garlic until soft.
- Add chickpeas, vegetable stock, cumin powder, salt, and pepper. Bring to a boil.
- Stir in chopped Harive Soppu and simmer for 10 minutes. Serve hot.
Harive Soppu is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!