Basale Leaf Overview
Basale Leaf (also known as "Malabar spinach" or "Ceylon spinach") is a leafy green vegetable commonly used in various cuisines. It has a thick, succulent texture and a mild, slightly peppery flavor. Basale leaves are rich in nutrients and are often used in soups, curries, and stir-fries.
Nutritional Value of Basale Leaf (per 100g):
- Calories: 20 kcal
- Carbohydrates: 3.8 g
- Dietary Fiber: 1.4 g
- Protein: 2.2 g
- Fat: 0.4 g
- Vitamin A: 1,500 IU (30% of the daily recommended intake)
- Vitamin C: 30 mg (50% of the daily recommended intake)
- Calcium: 120 mg (12% of the daily recommended intake)
- Iron: 1.5 mg (8% of the daily recommended intake)
- Potassium: 340 mg (10% of the daily recommended intake)
Health Benefits of Basale Leaf:
- Rich in Nutrients: High in vitamins A and C, calcium, and iron, which are essential for overall health.
- Antioxidant Properties: Contains antioxidants that help protect against oxidative stress.
- Supports Digestive Health: The fiber content aids digestion and helps maintain gut health.
- Anti-inflammatory: May help reduce inflammation in the body.
- Promotes Bone Health: High calcium content supports bone strength and density.
How to Eat Basale Leaf:
- Raw: Can be used in salads or as a garnish.
- Cooked: Commonly added to soups, stews, or stir-fries.
- Blended: Can be blended into smoothies or pestos.
Recipes Using Basale Leaf
Indian Recipes
1. Basale Leaf Curry
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Ingredients:
- Basale leaves: 2 cups, chopped
- Onion: 1, finely chopped
- Tomato: 1, chopped
- Green chili: 1, slit
- Turmeric powder: 1/2 tsp
- Coconut oil: 2 tbsp
- Salt: to taste
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Method:
- Heat coconut oil in a pan; add chopped onion and sauté until translucent.
- Add tomatoes, green chili, turmeric powder, and salt; cook until soft.
- Add chopped basale leaves; sauté for 5-7 minutes until wilted.
2. Basale Leaf Stir-Fry
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Ingredients:
- Basale leaves: 2 cups, chopped
- Mustard seeds: 1/2 tsp
- Garlic: 2 cloves, minced
- Green chili: 1, chopped
- Oil: 2 tbsp
- Salt: to taste
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Method:
- Heat oil in a pan; add mustard seeds and let them splutter.
- Add minced garlic and green chili; sauté for 30 seconds.
- Add chopped basale leaves and salt; stir-fry for 5-7 minutes.
3. Basale Leaf and Potato Stew
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Ingredients:
- Basale leaves: 1 cup, chopped
- Potato: 1, diced
- Onion: 1, chopped
- Coconut milk: 1 cup
- Curry powder: 1 tsp
- Salt: to taste
- Oil: 2 tbsp
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Method:
- Heat oil in a pot; add onions and sauté until golden.
- Add diced potatoes and curry powder; cook for 5 minutes.
- Add coconut milk and chopped basale leaves; simmer until potatoes are cooked.
4. Basale Leaf Daal
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Ingredients:
- Toor dal: 1 cup, cooked
- Basale leaves: 1 cup, chopped
- Onion: 1, chopped
- Tomato: 1, chopped
- Turmeric powder: 1/2 tsp
- Salt: to taste
- Oil: 2 tbsp
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Method:
- Heat oil in a pan; add onions and sauté until soft.
- Add tomatoes, turmeric, and salt; cook until tomatoes are mushy.
- Add cooked dal and chopped basale leaves; simmer for 10 minutes.
5. Basale Leaf Raita
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Ingredients:
- Basale leaves: 1 cup, chopped
- Yogurt: 1 cup
- Cucumber: 1/2, grated
- Cumin powder: 1/2 tsp
- Salt: to taste
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Method:
- In a bowl, mix chopped basale leaves, yogurt, grated cucumber, cumin powder, and salt.
- Chill in the refrigerator before serving.
Non-Indian Recipes
1. Basale Leaf Salad
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Ingredients:
- Basale leaves: 2 cups, chopped
- Cherry tomatoes: 1 cup, halved
- Cucumber: 1, diced
- Olive oil: 2 tbsp
- Lemon juice: 1 tbsp
- Salt and pepper: to taste
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Method:
- In a bowl, combine chopped basale leaves, cherry tomatoes, and cucumber.
- Drizzle with olive oil, lemon juice, salt, and pepper; toss well.
2. Basale Leaf Quiche
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Ingredients:
- Basale leaves: 1 cup, chopped
- Eggs: 3
- Milk: 1/2 cup
- Cheese: 1 cup, grated
- Pie crust: 1 (store-bought or homemade)
- Salt and pepper: to taste
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Method:
- Preheat the oven to 180°C (350°F).
- In a bowl, whisk eggs, milk, salt, and pepper; stir in chopped basale leaves and cheese.
- Pour the mixture into the pie crust and bake for 30-35 minutes until set.
3. Basale Leaf Pesto
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Ingredients:
- Basale leaves: 2 cups
- Garlic: 2 cloves
- Pine nuts: 1/4 cup
- Parmesan cheese: 1/2 cup
- Olive oil: 1/2 cup
- Salt and pepper: to taste
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Method:
- In a food processor, blend basale leaves, garlic, pine nuts, and cheese.
- Slowly drizzle in olive oil until smooth; season with salt and pepper.
4. Basale Leaf and Tomato Pasta
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Ingredients:
- Pasta: 250g
- Basale leaves: 1 cup, chopped
- Cherry tomatoes: 1 cup, halved
- Olive oil: 2 tbsp
- Garlic: 2 cloves, minced
- Salt and pepper: to taste
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Method:
- Cook pasta according to package instructions; drain.
- In a pan, heat olive oil; add garlic and sauté for 30 seconds.
- Add cherry tomatoes and chopped basale leaves; cook for 5 minutes.
- Combine with cooked pasta; season with salt and pepper.
5. Basale Leaf Smoothie
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Ingredients:
- Basale leaves: 1 cup
- Banana: 1
- Yogurt: 1 cup
- Honey: 1 tbsp
- Milk: 1 cup
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Method:
- In a blender, combine all ingredients and blend until smooth.
- Serve chilled.
Basale Leaf is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!