Mattu Harive Soppu (Amaranth Leaves) Overview
Mattu Harive Soppu, commonly known as Amaranth leaves, is a leafy green vegetable widely used in Indian cooking. It has a slightly nutty flavor and vibrant green color, making it a nutritious addition to various dishes. Rich in vitamins and minerals, these leaves are often cooked in stir-fries, curries, and salads.
Health Benefits
- Nutrient-Rich: Amaranth leaves are packed with essential vitamins (like A, C, and K) and minerals (including calcium, iron, and magnesium).
- High in Antioxidants: They contain antioxidants that help combat oxidative stress and inflammation.
- Promotes Digestive Health: High fiber content aids in digestion and helps maintain a healthy gut.
- Supports Bone Health: Rich in calcium and magnesium, they are beneficial for maintaining strong bones.
- Boosts Immune Function: The vitamins and minerals in these leaves help strengthen the immune system.
Nutritional Value (per 100g)
- Calories: 73
- Carbohydrates: 14.5g
- Protein: 4.0g
- Fat: 1.0g
- Fiber: 3.0g
- Vitamin A: 6126 IU
- Vitamin C: 43mg
- Calcium: 216mg
- Iron: 2.7mg
How to Eat
Mattu Harive Soppu can be enjoyed in various forms:
- Raw: Added to salads or smoothies.
- Cooked: In stir-fries, curries, or soups.
Indian Recipes
1. Mattu Harive Soppu Palya (Stir-Fried Amaranth Leaves)
Ingredients:
- Mattu Harive Soppu: 250g, chopped
- Onion: 1 medium, chopped
- Green chilies: 2, slit
- Coconut: 50g, grated
- Mustard seeds: 1/2 tsp
- Oil: 2 tbsp
- Salt: to taste
Instructions:
- Heat oil in a pan and add mustard seeds. Let them splutter.
- Add chopped onions and green chilies, sauté until onions turn translucent.
- Add chopped Mattu Harive Soppu and salt. Cook for 5-7 minutes until wilted.
- Mix in grated coconut, cook for an additional 2 minutes, and serve hot.
2. Mattu Harive Soppu Curry
Ingredients:
- Mattu Harive Soppu: 300g, chopped
- Tomato: 2 medium, chopped
- Onion: 1 large, chopped
- Ginger-garlic paste: 1 tbsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Oil: 2 tbsp
- Salt: to taste
- Water: 1 cup
Instructions:
- Heat oil in a pan, add onions, and sauté until golden.
- Add ginger-garlic paste, turmeric, and red chili powder, and sauté for 2 minutes.
- Add tomatoes and cook until soft.
- Stir in chopped Mattu Harive Soppu and salt. Add water and cook until the leaves are tender. Serve with rice or chapati.
3. Amaranth Leaves Khichdi
Ingredients:
- Rice: 1 cup
- Moong dal: 1/2 cup
- Mattu Harive Soppu: 200g, chopped
- Onion: 1, chopped
- Ginger: 1-inch piece, grated
- Turmeric powder: 1/2 tsp
- Ghee or oil: 2 tbsp
- Salt: to taste
- Water: 4 cups
Instructions:
- Heat ghee in a pot, add chopped onion and ginger, sauté until fragrant.
- Add rice and moong dal, and sauté for a few minutes.
- Add turmeric, chopped Mattu Harive Soppu, salt, and water. Bring to a boil.
- Reduce heat, cover, and simmer until rice and dal are cooked. Serve hot.
4. Mattu Harive Soppu Raita
Ingredients:
- Mattu Harive Soppu: 150g, blanched and chopped
- Yogurt: 1 cup
- Green chilies: 1, finely chopped
- Salt: to taste
- Cumin powder: 1/2 tsp
- Fresh coriander: for garnish
Instructions:
- In a bowl, mix blanched Mattu Harive Soppu, yogurt, green chilies, salt, and cumin powder.
- Garnish with fresh coriander and serve chilled with rice or paratha.
5. Amaranth Leaves Dosa
Ingredients:
- Rice: 1 cup
- Split urad dal: 1/4 cup
- Mattu Harive Soppu: 200g, chopped
- Green chilies: 2, chopped
- Salt: to taste
- Oil: for cooking
Instructions:
- Soak rice and urad dal for 4 hours, then grind to a smooth batter.
- Mix in chopped Mattu Harive Soppu and green chilies, and add salt.
- Heat a non-stick pan, pour a ladle of batter, and spread it in a circular shape.
- Drizzle oil around the edges and cook until golden. Flip and cook the other side. Serve hot with chutney.
Non-Indian Recipes
1. Amaranth Leaves Soup
Ingredients:
- Mattu Harive Soppu: 200g, chopped
- Vegetable broth: 1 liter
- Onion: 1, chopped
- Garlic: 2 cloves, minced
- Olive oil: 1 tbsp
- Salt and pepper: to taste
Instructions:
- Heat olive oil in a pot, add chopped onion and garlic, and sauté until translucent.
- Add chopped Mattu Harive Soppu and vegetable broth. Bring to a boil.
- Reduce heat and simmer for 15-20 minutes. Blend until smooth, season with salt and pepper, and serve.
2. Amaranth Leaves Quiche
Ingredients:
- Mattu Harive Soppu: 200g, chopped
- Pie crust: 1 (store-bought or homemade)
- Eggs: 4
- Milk: 1 cup
- Cheese (like feta or cheddar): 100g, crumbled
- Salt and pepper: to taste
Instructions:
- Preheat the oven to 180°C (350°F).
- In a bowl, whisk eggs, milk, salt, and pepper.
- Add chopped Mattu Harive Soppu and crumbled cheese.
- Pour the mixture into the pie crust and bake for 30-35 minutes or until set.
3. Amaranth Leaves Smoothie
Ingredients:
- Mattu Harive Soppu: 100g, chopped
- Banana: 1
- Yogurt: 1 cup
- Honey: 1 tbsp
- Almond milk: 1/2 cup
Instructions:
- In a blender, combine chopped Mattu Harive Soppu, banana, yogurt, honey, and almond milk.
- Blend until smooth and serve immediately.
4. Amaranth Leaves Salad
Ingredients:
- Mattu Harive Soppu: 150g, raw, chopped
- Cherry tomatoes: 100g, halved
- Cucumber: 1, diced
- Olive oil: 2 tbsp
- Lemon juice: 1 tbsp
- Salt and pepper: to taste
Instructions:
- In a bowl, mix chopped Mattu Harive Soppu, cherry tomatoes, and cucumber.
- Drizzle with olive oil and lemon juice, season with salt and pepper, and toss well. Serve chilled.
5. Sautéed Amaranth Leaves with Garlic
Ingredients:
- Mattu Harive Soppu: 250g, chopped
- Garlic: 3 cloves, sliced
- Olive oil: 2 tbsp
- Salt: to taste
- Red pepper flakes: 1/2 tsp (optional)
Instructions:
- Heat olive oil in a pan, add sliced garlic, and sauté until golden.
- Add chopped Mattu Harive Soppu and salt. Sauté for 5-7 minutes until wilted.
- If desired, sprinkle red pepper flakes before serving.
Mattu Harive Soppu is a versatile vegetable that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!