Basale Leaf Overview
Basale leaves, also known as Malabar spinach or Ceylon spinach (scientific name: Basella alba), are lush, green, tender leaves that thrive in tropical climates. They are characterized by their succulent texture and slightly mucilaginous nature, making them an excellent addition to a variety of dishes. Basale leaves are commonly used in Indian, Southeast Asian, and African cuisines, often featured in soups, stir-fries, and curries.
Health Benefits
- Rich in Nutrients: Basale leaves are a good source of vitamins A, C, and K, along with minerals such as calcium, iron, and magnesium.
- Antioxidant Properties: The presence of flavonoids and phenolic compounds in basale leaves helps combat oxidative stress.
- Digestive Health: Their high fiber content promotes healthy digestion and can prevent constipation.
- Anti-Inflammatory Effects: Basale leaves have anti-inflammatory properties, which can help reduce inflammation in the body.
- Supports Bone Health: High levels of calcium and vitamin K contribute to better bone health and density.
Nutritional Value (per 100g)
- Calories: 23 kcal
- Protein: 3g
- Carbohydrates: 3.3g
- Dietary Fiber: 0.9g
- Fat: 0.4g
- Vitamin A: 74% of RDI
- Vitamin C: 20% of RDI
- Vitamin K: 43% of RDI
- Calcium: 9% of RDI
- Iron: 16% of RDI
How to Eat
Basale leaves can be consumed in various ways:
- Raw: Add fresh basale leaves to salads or sandwiches for a nutritious crunch.
- Cooked: Sauté, stir-fry, or use them in soups and stews to enhance flavor and nutrition.
- In Curries: Incorporate basale leaves in traditional curries for added texture and taste.
- Smoothies: Blend fresh basale leaves into smoothies for a nutrient boost.
Indian Recipes
1. Basale Leaf Curry
Ingredients:
- Basale leaves: 2 cups, chopped
- Onion: 1, finely chopped
- Tomato: 1, chopped
- Green chilies: 2, slit
- Ginger-garlic paste: 1 tsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Oil: 2 tbsp
- Salt: to taste
- Fresh coconut: 1/2 cup, grated
- Coriander leaves: for garnish
Instructions:
- Heat oil in a pan; add chopped onions and sauté until golden.
- Add ginger-garlic paste and green chilies; sauté for a minute.
- Stir in chopped tomatoes, turmeric, red chili powder, and salt; cook until tomatoes soften.
- Add chopped basale leaves and mix well. Cook for 5-7 minutes.
- Add grated coconut and mix; cook for another 2 minutes.
- Garnish with coriander leaves before serving.
2. Basale Leaf Rice
Ingredients:
- Cooked rice: 2 cups
- Basale leaves: 1 cup, chopped
- Onion: 1, thinly sliced
- Green chilies: 2, slit
- Mustard seeds: 1 tsp
- Oil: 2 tbsp
- Salt: to taste
- Lemon juice: 1 tbsp
Instructions:
- Heat oil in a pan; add mustard seeds and let them splutter.
- Add sliced onions and green chilies; sauté until onions are golden.
- Add chopped basale leaves and cook until wilted.
- Mix in the cooked rice and salt; stir well.
- Drizzle with lemon juice before serving.
3. Basale Leaf Daal
Ingredients:
- Split pigeon peas (toor dal): 1 cup
- Basale leaves: 1 cup, chopped
- Onion: 1, finely chopped
- Tomato: 1, chopped
- Turmeric powder: 1/2 tsp
- Mustard seeds: 1 tsp
- Oil: 2 tbsp
- Salt: to taste
- Water: 3 cups
Instructions:
- Cook the toor dal with turmeric and water until soft; mash slightly.
- In a separate pan, heat oil and add mustard seeds; let them splutter.
- Add chopped onions and sauté until golden, then add chopped tomatoes and salt.
- Stir in chopped basale leaves and cook until wilted.
- Combine the cooked dal with the mixture; simmer for 5 minutes before serving.
4. Basale Leaf Stir-Fry
Ingredients:
- Basale leaves: 2 cups, chopped
- Carrot: 1, julienned
- Capsicum: 1, sliced
- Garlic: 2 cloves, minced
- Soy sauce: 1 tbsp
- Oil: 2 tbsp
- Salt and pepper: to taste
Instructions:
- Heat oil in a pan; add minced garlic and sauté for a minute.
- Add julienned carrot and sliced capsicum; stir-fry for 2-3 minutes.
- Add chopped basale leaves, soy sauce, salt, and pepper; stir well.
- Cook for another 2-3 minutes and serve hot.
5. Basale Leaf Fritters
Ingredients:
- Basale leaves: 1 cup, chopped
- Gram flour (besan): 1 cup
- Rice flour: 2 tbsp
- Green chilies: 1-2, chopped
- Cumin seeds: 1 tsp
- Salt: to taste
- Water: as needed
- Oil: for frying
Instructions:
- In a bowl, combine gram flour, rice flour, chopped basale leaves, green chilies, cumin seeds, and salt.
- Gradually add water to form a thick batter.
- Heat oil in a frying pan; drop spoonfuls of batter into the hot oil.
- Fry until golden brown on both sides; drain on paper towels and serve hot.
Non-Indian Recipes
1. Basale Leaf Salad
Ingredients:
- Basale leaves: 2 cups, washed and chopped
- Cucumber: 1, diced
- Cherry tomatoes: 1 cup, halved
- Olive oil: 2 tbsp
- Lemon juice: 1 tbsp
- Salt and pepper: to taste
Instructions:
- In a large bowl, combine chopped basale leaves, diced cucumber, and halved cherry tomatoes.
- Drizzle with olive oil and lemon juice; season with salt and pepper.
- Toss well and serve fresh.
2. Basale Leaf Pasta
Ingredients:
- Pasta: 200g
- Basale leaves: 1 cup, chopped
- Garlic: 2 cloves, minced
- Olive oil: 3 tbsp
- Parmesan cheese: 1/4 cup, grated
- Salt and pepper: to taste
Instructions:
- Cook pasta according to package instructions; drain and set aside.
- In a pan, heat olive oil; add minced garlic and sauté for a minute.
- Add chopped basale leaves and cook until wilted.
- Toss in the cooked pasta, season with salt and pepper, and sprinkle with parmesan cheese before serving.
3. Basale Leaf Smoothie
Ingredients:
- Basale leaves: 1 cup
- Banana: 1, sliced
- Yogurt: 1/2 cup
- Honey: 1 tbsp
- Water: 1 cup
Instructions:
- Combine all ingredients in a blender.
- Blend until smooth; adjust the consistency with more water if needed.
- Serve chilled.
4. Basale Leaf Soup
Ingredients:
- Basale leaves: 2 cups, chopped
- Vegetable broth: 4 cups
- Onion: 1, diced
- Garlic: 2 cloves, minced
- Olive oil: 2 tbsp
- Salt and pepper: to taste
Instructions:
- Heat olive oil in a pot; add diced onion and minced garlic; sauté until soft.
- Add chopped basale leaves and vegetable broth; bring to a boil.
- Reduce heat and simmer for 10 minutes; season with salt and pepper.
- Blend the soup until smooth; serve hot.
5. Basale Leaf Quiche
Ingredients:
- Pie crust: 1 (store-bought or homemade)
- Basale leaves: 1 cup, chopped
- Eggs: 3
- Milk: 1 cup
- Cheese: 1 cup, shredded (cheddar or your choice)
- Salt and pepper: to taste
Instructions:
- Preheat the oven to 375°F (190°C).
- In a bowl, whisk together eggs, milk, salt, and pepper.
- Spread chopped basale leaves in the pie crust; pour the egg mixture over the leaves.
- Sprinkle shredded cheese on top.
- Bake for 30-35 minutes, until set and golden; allow to cool slightly before slicing.
Basale leaves are a versatile ingredient that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with them in your cooking!