Leafy green vegetables are an important part of a healthy diet. They're packed with vitamins, minerals and fiber but low in calories. Eating a diet rich in leafy greens can offer numerous health benefits. By mentioning leafy vegetables it's not only about spinach and lettuce, there is so much more. Here is the list of 5 healthy rare greens in India you must try:
1. Bichhu Booti
Also known as stinging nettle, Bichhu Booti is a plant that grows in the Himalayan range. It contains several nutrients and it's good for arthritis and blood sugar management. Kandalee Ka Saag is a common dish available in Uttrakhand which is made with Bichhu Booti and its also consumed as tea.
2. Lingru
Lingru or fiddlehead is a very good source of vitamin A, C, antioxidants and omega-3. Its shoots are rich in minerals like potassium, iron and manganese. Widely consumed as saag in Uttarakhand, Himachal Pradesh, and Assam, Lingru has a meaty texture and tangy flavor.
3. Pui Saag
Found in the Malabar region kitchen gardens, it's widely known as Malabar Spinach. These heart-shaped leaves have a mild flavor, and are high in vitamin C, vitamin A, iron, calcium, soluble fibre and antioxidants. They are used in many cuisines from Karnataka and Bengal to Orissa and Andhra Pradesh.
4. Chakramarda Saag
Also known as Chakod, and Cakunda, it grows like weed, spreading a lush carpet during the monsoons in the forested areas of Bihar, Jharkhand, Chhattisgarh, and in the coastal belt of Karnataka and Goa. It is eaten as a Vada, as a vegetable mixed with dried coconut and jackfruit seeds, and as a simple stir-fry served with finger-millet Bhakri. Very rich in iron and micro-nutrients like zinc, it is considered a great way of boosting the hemoglobin count.
5. Haak
It’s a popular local delicacy in Jammu and Kashmir. Haak is consumed boiled, fried and mashed. While a stir-fry with mustard oil, asafetida and chilli is a much-relished delicacy, the boiled version is a nourishing dish usually consumed by locals when suffering from respiratory illnesses such as asthma and whooping cough. It is also known to be an effective digestive aid.
India is loaded with green leafy veggies which are extremely nutritious, cheap and easily available when in season and make perfect for a healthy and delicious meal. There is a lot left for our taste buds to explore.
