Ceylon Spinach (Nela Basale): Overview
Ceylon Spinach, also known as Nela Basale or Basale, is a leafy green vegetable commonly found in South Asian cuisine. It belongs to the family Basellaceae and is known for its tender, succulent leaves and climbing vines. The leaves are typically thick and have a mild flavor, making them versatile for various dishes.
Health Benefits of Ceylon Spinach
- Rich in Nutrients: Ceylon spinach is high in vitamins A, C, and K, as well as essential minerals like calcium and iron.
- Antioxidant Properties: Contains antioxidants that help combat oxidative stress and inflammation in the body.
- Digestive Health: High fiber content promotes healthy digestion and helps prevent constipation.
- Bone Health: Vitamin K and calcium contribute to strong bone health and may help prevent osteoporosis.
- Weight Management: Low in calories, making it a great option for weight loss diets.
Nutritional Value of Ceylon Spinach (per 100g approx.)
- Calories: 19 kcal
- Protein: 2.4 g
- Carbohydrates: 3.3 g
- Dietary Fiber: 2.3 g
- Fat: 0.2 g
- Vitamins: High in vitamins A, C, and K
- Minerals: Calcium, iron, magnesium, and potassium
How to Eat Ceylon Spinach
Ceylon spinach can be enjoyed raw in salads, cooked in stir-fries, soups, or curries, or used as a filling for wraps and rolls. Its tender leaves cook quickly, making it a convenient ingredient.
5 Indian Recipes Using Ceylon Spinach
1. Ceylon Spinach Curry (Nela Basale Palya)
Ingredients:
- 2 cups fresh Ceylon spinach (washed and chopped)
- 1 onion (chopped)
- 1 tomato (chopped)
- 1 tsp mustard seeds
- 1 tsp urad dal (split black gram)
- 1-2 green chilies (slit)
- 1/2 tsp turmeric powder
- Salt to taste
- 2 tbsp oil
- Fresh coriander for garnish
Instructions:
- Sauté Mustard Seeds: In a pan, heat oil and add mustard seeds. Once they splutter, add urad dal and sauté until golden.
- Add Onions and Chilies: Add chopped onions and green chilies. Sauté until onions are translucent.
- Cook Tomatoes: Add chopped tomatoes and turmeric powder. Cook until tomatoes are soft.
- Add Spinach: Stir in the chopped Ceylon spinach and salt. Cook until the spinach wilts.
- Serve: Garnish with fresh coriander and serve with rice or roti.
2. Ceylon Spinach and Lentil Soup
Ingredients:
- 1 cup fresh Ceylon spinach (washed and chopped)
- 1/2 cup split red lentils (masoor dal)
- 1 onion (chopped)
- 2 tomatoes (chopped)
- 1 tsp cumin seeds
- 1/2 tsp turmeric powder
- Salt to taste
- 4 cups water
- 2 tbsp oil
Instructions:
- Cook Lentils: In a pot, add lentils, water, turmeric powder, and salt. Bring to a boil and simmer until lentils are soft.
- Sauté Vegetables: In a separate pan, heat oil, add cumin seeds, then add onions. Sauté until golden. Add tomatoes and cook until soft.
- Combine: Add the sautéed mixture to the lentils, then stir in chopped spinach. Simmer for an additional 5 minutes.
- Serve: Blend for a smooth texture or serve as is with bread or rice.
3. Ceylon Spinach Stir-fry
Ingredients:
- 2 cups fresh Ceylon spinach (washed and chopped)
- 1 onion (sliced)
- 1 bell pepper (sliced)
- 2-3 cloves garlic (minced)
- 1 tsp soy sauce
- 1 tsp sesame oil
- Salt and pepper to taste
- 2 tbsp oil
Instructions:
- Sauté Onions and Garlic: In a pan, heat oil, add onions, and garlic. Sauté until fragrant.
- Add Bell Pepper: Stir in bell pepper and cook for a couple of minutes.
- Add Spinach: Add chopped spinach, soy sauce, sesame oil, salt, and pepper. Stir-fry until spinach is wilted.
- Serve: Serve hot as a side dish or over rice.
4. Ceylon Spinach Daal
Ingredients:
- 1 cup split pigeon peas (toor dal)
- 2 cups fresh Ceylon spinach (washed and chopped)
- 1 onion (chopped)
- 1 tomato (chopped)
- 1 tsp cumin seeds
- 1/2 tsp turmeric powder
- Salt to taste
- 4 cups water
- 2 tbsp oil
Instructions:
- Cook Dal: In a pot, combine dal, water, turmeric, and salt. Cook until soft.
- Sauté Spices: In a pan, heat oil, add cumin seeds, then add onions and sauté until golden. Add tomatoes and cook until soft.
- Combine: Add the sautéed mixture to the cooked dal. Stir in chopped spinach and simmer for 5 minutes.
- Serve: Serve with rice or chapati.
5. Ceylon Spinach Stuffed Paratha
Ingredients:
- 2 cups whole wheat flour
- 1 cup fresh Ceylon spinach (washed and chopped)
- 1 onion (chopped)
- 1 tsp cumin powder
- Salt to taste
- Water (as needed)
- Oil for cooking
Instructions:
- Prepare Dough: In a bowl, mix flour, water, and salt to form a soft dough. Let it rest for 15 minutes.
- Prepare Filling: In a pan, sauté chopped onions until golden, add chopped spinach, cumin powder, and salt. Cook until spinach is wilted. Let it cool.
- Stuff Parathas: Divide the dough into balls. Roll out each ball, place a spoonful of the filling in the center, and seal it. Roll out gently.
- Cook Parathas: Heat a tava or pan, cook the stuffed parathas with oil until golden brown on both sides.
- Serve: Serve hot with yogurt or pickle.
5 Non-Indian Recipes Using Ceylon Spinach
1. Ceylon Spinach Salad
Ingredients:
- 2 cups fresh Ceylon spinach (washed and chopped)
- 1/2 cup cherry tomatoes (halved)
- 1/4 cup feta cheese (crumbled)
- 1/4 cup walnuts (chopped)
- Olive oil
- Lemon juice
- Salt and pepper to taste
Instructions:
- Prepare Salad: In a bowl, combine chopped Ceylon spinach, cherry tomatoes, feta cheese, and walnuts.
- Dress Salad: Drizzle with olive oil and lemon juice. Season with salt and pepper.
- Toss and Serve: Toss gently and serve as a fresh salad.
2. Ceylon Spinach Quiche
Ingredients:
- 1 pie crust (store-bought or homemade)
- 1 cup fresh Ceylon spinach (washed and chopped)
- 3 eggs
- 1 cup milk
- 1 cup cheese (cheddar or mozzarella, shredded)
- Salt and pepper to taste
Instructions:
- Preheat Oven: Preheat the oven to 180°C (350°F).
- Prepare Filling: In a bowl, whisk eggs and milk. Add chopped spinach, cheese, salt, and pepper.
- Fill Pie Crust: Pour the mixture into the prepared pie crust.
- Bake: Bake for 30-35 minutes until set and golden on top.
- Serve: Let cool slightly before slicing and serving.
3. Ceylon Spinach Pasta
Ingredients:
- 2 cups cooked pasta of choice
- 1 cup fresh Ceylon spinach (washed and chopped)
- 2-3 cloves garlic (minced)
- 1/4 cup olive oil
- 1/2 cup Parmesan cheese (grated)
- Salt and pepper to taste
Instructions:
- Sauté Garlic: In a pan, heat olive oil and sauté minced garlic until fragrant.
- Add Spinach: Stir in chopped spinach and cook until wilted.
- Combine with Pasta: Add cooked pasta, Parmesan cheese, salt, and pepper. Toss to combine.
- Serve: Serve hot as a main dish.
4. Ceylon Spinach Frittata
Ingredients:
- 6 eggs
- 1 cup fresh Ceylon spinach (washed and chopped)
- 1 onion (chopped)
- 1/2 cup bell pepper (chopped)
- 1/2 cup cheese (feta or mozzarella, crumbled)
- Salt and pepper to taste
- 2 tbsp olive oil
Instructions:
- Preheat Oven: Preheat the oven to 180°C (350°F).
- Sauté Vegetables: In an oven-safe skillet, heat olive oil and sauté onions and bell peppers until soft. Add spinach and cook until wilted.
- Prepare Egg Mixture: In a bowl, whisk eggs, salt, and pepper. Pour over the vegetables in the skillet.
- Add Cheese: Sprinkle cheese on top and cook on the stovetop for a few minutes.
- Bake: Transfer to the oven and bake for 15-20 minutes until set. Cut into wedges and serve.
5. Ceylon Spinach and Cheese Stuffed Chicken
Ingredients:
- 2 chicken breasts (boneless)
- 1 cup fresh Ceylon spinach (washed and chopped)
- 1/2 cup cream cheese
- 1/4 cup Parmesan cheese (grated)
- Salt and pepper to taste
- Olive oil
Instructions:
- Preheat Oven: Preheat the oven to 180°C (350°F).
- Prepare Filling: In a bowl, mix chopped spinach, cream cheese, Parmesan cheese, salt, and pepper.
- Stuff Chicken: Cut a pocket in each chicken breast and fill with the spinach mixture. Secure with toothpicks if needed.
- Sear Chicken: In a skillet, heat olive oil and sear the stuffed chicken on both sides until golden.
- Bake: Transfer to the oven and bake for 20-25 minutes until cooked through. Serve hot.
These recipes highlight the versatility of Ceylon spinach, allowing you to enjoy its flavor and health benefits in various dishes, both Indian and non-Indian!