Garlic Overview
Garlic (Allium sativum) is a bulbous plant renowned for its strong flavor and aromatic properties. Widely used in culinary traditions around the world, garlic adds depth and richness to various dishes. Beyond its culinary uses, garlic is celebrated for its medicinal properties, making it a staple in both kitchens and traditional medicine.
Health Benefits
- Rich in Nutrients: Garlic is a low-calorie food packed with vitamins C and B6, manganese, and selenium.
- Antimicrobial Properties: It has natural antibacterial, antiviral, and antifungal properties that help combat infections.
- Heart Health: Regular consumption of garlic can lower blood pressure, cholesterol levels, and improve overall heart health.
- Antioxidant Effects: Garlic contains antioxidants that help protect cells from damage and may reduce the risk of chronic diseases.
- Boosts Immunity: Garlic is known to enhance the immune system, helping the body fight off illnesses.
Nutritional Value (per 100g)
- Calories: 149 kcal
- Protein: 6.36g
- Carbohydrates: 33.06g
- Dietary Fiber: 2.1g
- Fat: 0.5g
- Vitamin C: 31% of RDI
- Vitamin B6: 17% of RDI
- Manganese: 17% of RDI
How to Eat
Garlic can be enjoyed in several forms:
- Raw: Use crushed or minced raw garlic in salads or dressings for a pungent kick.
- Cooked: Sauté or roast garlic to mellow its flavor and enhance dishes like sauces, soups, and stir-fries.
- Infused: Use garlic oil to impart flavor into dressings, marinades, or as a dipping oil.
- Supplement: Garlic is also available in supplement form for those who prefer concentrated doses.
Indian Recipes
1. Garlic Naan
Ingredients:
- All-purpose flour: 2 cups
- Garlic: 5 cloves, minced
- Yogurt: 1/2 cup
- Yeast: 1 tsp
- Warm water: 1/2 cup
- Sugar: 1 tsp
- Salt: 1 tsp
- Oil: 1 tbsp
- Fresh coriander: 1/4 cup, chopped (for garnish)
Instructions:
- In a bowl, combine warm water, sugar, and yeast; let it sit for 10 minutes.
- In another bowl, mix flour and salt. Add yogurt and the yeast mixture; knead into a soft dough.
- Let the dough rise in a warm place for 1 hour.
- Divide dough into balls; roll each ball into a flat oval shape.
- Spread minced garlic on top and place in a hot tandoor or on a skillet.
- Cook until golden brown. Garnish with chopped coriander.
2. Garlic Dal Tadka
Ingredients:
- Split yellow lentils (moong dal): 1 cup
- Garlic: 8 cloves, sliced
- Onion: 1, finely chopped
- Tomato: 1, chopped
- Cumin seeds: 1 tsp
- Turmeric powder: 1/2 tsp
- Oil or ghee: 2 tbsp
- Salt: to taste
- Fresh coriander: for garnish
Instructions:
- Cook lentils with turmeric and salt until soft.
- In a pan, heat oil or ghee; add cumin seeds and sliced garlic; sauté until golden.
- Add chopped onions and sauté until translucent.
- Stir in chopped tomatoes; cook until soft.
- Combine this mixture with the cooked dal. Garnish with fresh coriander before serving.
3. Garlic Vegetable Stir-fry
Ingredients:
- Mixed vegetables (carrot, bell pepper, beans): 2 cups, chopped
- Garlic: 6 cloves, minced
- Ginger: 1 inch, minced
- Soy sauce: 2 tbsp
- Oil: 1 tbsp
- Salt and pepper: to taste
- Spring onions: for garnish
Instructions:
- Heat oil in a pan; add minced garlic and ginger; sauté for 30 seconds.
- Add chopped vegetables; stir-fry until tender but crunchy.
- Drizzle with soy sauce; season with salt and pepper.
- Garnish with chopped spring onions before serving.
4. Garlic Chicken Curry
Ingredients:
- Chicken: 500g, cut into pieces
- Garlic: 10 cloves, minced
- Onion: 1, finely chopped
- Tomato: 1, pureed
- Ginger-garlic paste: 1 tbsp
- Turmeric powder: 1/2 tsp
- Red chili powder: 1 tsp
- Oil: 3 tbsp
- Salt: to taste
Instructions:
- Heat oil in a pot; add chopped onions and sauté until golden.
- Add ginger-garlic paste and minced garlic; sauté for 2 minutes.
- Add chicken pieces; cook until browned.
- Stir in turmeric, red chili powder, and pureed tomatoes; cook until chicken is fully cooked and tender. Serve hot with rice or roti.
5. Garlic Butter Prawns
Ingredients:
- Prawns: 500g, cleaned
- Garlic: 6 cloves, minced
- Butter: 50g
- Lemon juice: 1 tbsp
- Chili flakes: 1/2 tsp
- Salt: to taste
- Fresh parsley: for garnish
Instructions:
- In a pan, melt butter and add minced garlic; sauté until fragrant.
- Add cleaned prawns; cook until they turn pink.
- Drizzle with lemon juice and sprinkle chili flakes; season with salt.
- Garnish with chopped parsley before serving.
Non-Indian Recipes
1. Garlic Butter Pasta
Ingredients:
- Spaghetti: 250g
- Garlic: 5 cloves, minced
- Butter: 60g
- Olive oil: 2 tbsp
- Parmesan cheese: 50g, grated
- Fresh parsley: for garnish
- Salt and pepper: to taste
Instructions:
- Cook spaghetti according to package instructions; drain.
- In a pan, melt butter and olive oil; add minced garlic and sauté for 1 minute.
- Toss in the cooked spaghetti; mix well.
- Add grated parmesan, season with salt and pepper, and garnish with chopped parsley.
2. Garlic Roasted Potatoes
Ingredients:
- Baby potatoes: 500g, halved
- Garlic: 10 cloves, whole
- Olive oil: 3 tbsp
- Rosemary: 1 tsp (dried)
- Salt and pepper: to taste
Instructions:
- Preheat the oven to 200°C (400°F).
- In a bowl, toss halved potatoes, whole garlic, olive oil, rosemary, salt, and pepper.
- Spread on a baking tray and roast for 30-35 minutes until golden and crispy.
3. Garlic Hummus
Ingredients:
- Chickpeas: 1 can (400g), drained
- Garlic: 2 cloves, minced
- Tahini: 2 tbsp
- Olive oil: 3 tbsp
- Lemon juice: 2 tbsp
- Salt: to taste
Instructions:
- In a food processor, combine chickpeas, minced garlic, tahini, olive oil, lemon juice, and salt.
- Blend until smooth, adding water if necessary to achieve desired consistency.
- Serve with pita bread or vegetable sticks.
4. Garlic and Herb Grilled Chicken
Ingredients:
- Chicken breasts: 4
- Garlic: 4 cloves, minced
- Olive oil: 1/4 cup
- Mixed herbs (thyme, oregano): 1 tbsp
- Lemon juice: 2 tbsp
- Salt and pepper: to taste
Instructions:
- In a bowl, mix minced garlic, olive oil, mixed herbs, lemon juice, salt, and pepper.
- Marinate chicken breasts in the mixture for at least 1 hour.
- Grill on medium heat until fully cooked, about 6-7 minutes per side.
5. Garlic Shrimp Tacos
Ingredients:
- Shrimp: 500g, cleaned
- Garlic: 5 cloves, minced
- Olive oil: 2 tbsp
- Corn tortillas: 8
- Cabbage: 1 cup, shredded
- Avocado: 1, sliced
- Lime juice: 1 tbsp
- Salt and pepper: to taste
Instructions:
- In a pan, heat olive oil; add minced garlic and sauté for 1 minute.
- Add shrimp; cook until pink, seasoning with salt, pepper, and lime juice.
- Serve shrimp in corn tortillas, topped with shredded cabbage and avocado slices.
Garlic is a versatile ingredient that can enhance a variety of dishes, both traditional and modern. Enjoy experimenting with it in your cooking!