Mattu Harive Soppu - Green 500 g - 600g

Mattu Harive Soppu - Green 500 g - 600gMattu 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,

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

1. Nutrient-Rich: Amaranth leaves are packed with essential vitamins (like A, C, and K) and minerals (including calcium, iron, and magnesium).
2. High in Antioxidants: They contain antioxidants that help combat oxidative stress and inflammation.
3. Promotes Digestive Health: High fiber content aids in digestion and helps maintain a healthy gut.
4. Supports Bone Health: Rich in calcium and magnesium, they are beneficial for maintaining strong bones.
5. 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:

1. Heat oil in a pan and add mustard seeds. Let them splutter.
2. Add chopped onions and green chilies, sauté until onions turn translucent.
3. Add chopped Mattu Harive Soppu and salt. Cook for 5-7 minutes until wilted.
4. 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:

1. Heat oil in a pan, add onions, and sauté until golden.
2. Add ginger-garlic paste, turmeric, and red chili powder, and sauté for 2 minutes.
3. Add tomatoes and cook until soft.
4. 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:

1. Heat ghee in a pot, add chopped onion and ginger, sauté until fragrant.
2. Add rice and moong dal, and sauté for a few minutes.
3. Add turmeric, chopped Mattu Harive Soppu, salt, and water. Bring to a boil.
4. 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:

1. In a bowl, mix blanched Mattu Harive Soppu, yogurt, green chilies, salt, and cumin powder.
2. 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:

1. Soak rice and urad dal for 4 hours, then grind to a smooth batter.
2. Mix in chopped Mattu Harive Soppu and green chilies, and add salt.
3. Heat a non-stick pan, pour a ladle of batter, and spread it in a circular shape.
4. 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:

1. Heat olive oil in a pot, add chopped onion and garlic, and sauté until translucent.
2. Add chopped Mattu Harive Soppu and vegetable broth. Bring to a boil.
3. 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:

1. Preheat the oven to 180°C (350°F).
2. In a bowl, whisk eggs, milk, salt, and pepper.
3. Add chopped Mattu Harive Soppu and crumbled cheese.
4. 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:

1. In a blender, combine chopped Mattu Harive Soppu, banana, yogurt, honey, and almond milk.
2. 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:

1. In a bowl, mix chopped Mattu Harive Soppu, cherry tomatoes, and cucumber.
2. 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:

1. Heat olive oil in a pan, add sliced garlic, and sauté until golden.
2. Add chopped Mattu Harive Soppu and salt. Sauté for 5-7 minutes until wilted.
3. 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!