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Green vegetables are abundant during the winter months! They are one of those necessary foods that can provide you a healthy dosage of nutrients, boosting your immune system. They are also referred to as leafy greens. The most popular green throughout this season is bathua saag! It is not only incredibly tasty but also loaded with nutrients that are good for your health. How? Let’s find out!
Health benefits of bathua saag
Bathua leaves are a fantastic source of amino acids and are high in fiber, important vitamins like A, B, and C, and minerals like iron, potassium, phosphorus, and calcium. Health Shots got in touch with nutritionist Avni Kaul to understand the various advantages of eating bathua saag.
Here are 7 health benefits of bathua you should know:
1. Boost digestion: High in fiber and water content, bathua also cures constipation(because of its laxative properties) and a number of other stomach problems by helping digestion and improving intestinal activity too.
2. Aids in weight loss: All the essential nutrients present in bathua along with vitamins, fiber, and water content can help to boost weight loss.
3. Prevent acne: Green vegetables are known to promote glowing skin. Bathua can help purify your blood, preventing acne.
4. Improve cell function: Amino acids present in bathua have a significant role in cell function and cell repair.
5. Good for vision: The presence of zinc, iron, and vitamin A content in bathua can ensure that your vision stays strong.
Also read: Bathua roti recipe: Give your basic roti a green winter twist!
6. Promote hair growth: Bathua is rich in protein, minerals, and vitamins and helps to strengthen hair from the roots. It reduces hair fall and makes tresses soft and shiny
7. Strong immune system: Amino acids, fiber, and all the micronutrients can help make your immune system strong and healthy.
Here’s a healthy recipe of bathua saag, suggested by Kaul:
The taste of bathua is a little bit salty and could be compared to spinach. You can make it in multiple ways. The traditional and most popular preparation is the piping hot bathua ka saag, which is best enjoyed along with ghee-laden rotis. So, follow this recipe:
1 kg bathua saag
1 teaspoon cumin seeds (jeera)
¼ fenugreek seeds (methi)
1 teaspoon of ginger-garlic paste
A bit of hing
4-5 dried red chillies
1 chopped onion
1 chopped tomato
1-2 bay leaf
Also read: Eating ‘sarson ka saag’ without these ingredients will leave you gassy
Half a teaspoon of red chili powder
Half a teaspoon of turmeric powder
Half a teaspoon of coriander powder
A little bit of garam masala
Salt as per taste
4-5 garlic cloves
Preparation of bathua saag
1. Boil the bathua saag
- First of all, break the leaves of the bathua and wash them thoroughly with water three to four times.
- Now cook it in a cooker with some water and salt for two to three whistles.
- After this, separate the water from it and keep it outside for 10 minutes to cool down.
- Now put the boiled saag in the grinder and make a paste out of it.
2. Saute the ingredients
- Now put mustard oil in a pan and heat it.
- Add cumin seeds, asafoetida (hing), fenugreek seeds, and bay leaves in it and fry.
- Now add ginger garlic paste and heat it a little and add red chilies to boost the taste of tadka.
- When it starts to look light red, add chopped onions to it.
- After the onions turn brown, add chopped tomatoes and fry them.
- After this, cover it for 2 to 3 minutes.
3. Add seasoning
- Now is the time to put all the spices in it. So add red chili, turmeric, coriander, and garam masala and mix it well.
- After mixing all the spices well, put the paste of bathua in it and mix it well.
Note: If you want, you can also add more salt to it according to your taste.
- Cook on low flame for 10 to 15 minutes.
- Sprinkle some garlic cloves and serve it warm with paratha or roti and don’t forget to add ghee over it.
Besides having it in this way, you can also include the bathua in your raita, or sabzi or make a paratha out of it. Further, this can also add to your soups.