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DESHI MIX

LEAFY VEGETABLES

By Salina Parvin

Vegetables are plants or parts of plants that are used as food. The term vegetable has through usage come to apply in a more narrow sense to those plants or parts of plants that are served raw or cooked as a part of the main course of a meal.

Vegetables supply many nutrients besides providing variety to the diet. They make the food attractive with their colour, texture and flavour. In addition vegetables are called "protective food" as they are rich in minerals and vitamins. Nutritionally they are classified into 3 groups -- Green leafy, roots and tubers, and others.
Leaves are the manufacturing organs of a plant where the life giving process of photosynthesis takes place. In the cells, photosynthesis transforms elements into carbohydrates which are carried to other parts of the plants. The leaves are consequently low in carbohydrates and energy but they are good sources of B- carotene, calcium, riboflavin, folic acid, ascorbic acid, iron and vitamin.

Nutritive value of green-leafy vegetables
Generally green leafy vegetables are good source of vitamins and minerals. They are excellent in carotenes which are converted to vitamin A.
Greens are good sources of B vitamins particularly riboflavin and folic acid.
Green- leafy vegetables also contain vitamin C and can be used as substitute for fruits if needed. Drumstick leaves and coriander leaves contribute to vitamin C.
Green-leafy vegetables are also rich in iron. The leaves normally discarded like cauliflower leaves and beet root leaves are excellent sources of iron.
Greens generally are high in moisture and wither easily, so they need to be preserved properly.
Greens are a good source of fibre, which help in preventing degenerative diseases.   

Pumpkin leaf roll
Pumpkin leaves belong to the leafy green family. They contain a healthy amount of vitamin A and C, calcium and iron. It is a good source of antioxidants, which help to slow down the aging process.
Ingredients:
10 pumpkin leaves
1 cup chopped shrimp
½ cup grated onion
½ tsp grated garlic
2 tsp chopped green chilli
2 tbsp chopped coriander leaves
½ cup oil
Salt to taste
Method:
Wash the leaves and keep it aside. Now add all the ingredients except the oil. Make a shrimp mixture. Take a leaf at a time, put the shrimp mixture on the side of the leaf and roll it. Tie up with a piece of thread. Heat oil in a pan, fry the roll evenly until cooked. When the roll is done, untie the threads and serve.

Cabbage with mutton
Cabbage is a leafy green that grows as an annual vegetable crop. It is a multi-layered vegetable; cabbage heads generally range from ½ to 4 kilograms. Smooth-leafed, firm-headed green cabbages are the most common. It is either eaten raw or cooked.
 

Ingredients:
1 cabbage (large size)
1 kg mutton
½ cup slice onion
2 tsp garlic paste
1 tbsp ginger paste
1 tsp cumin paste
1 tsp garam masala powder
3 tsp red chilli powder
1 tsp turmeric powder
3 pieces bay leaves
1 cup oil
Salt to taste

Method:
Grate and wash the cabbage. Leave in colander for the water to drain. Cut and wash the mutton pieces. Mix all ingredients except the cabbage. Leave them to marinate for half an hour. Now cook the marinated mutton for 20 minutes with some water. When the water is reduced add grated cabbage, and cook them in low heat for 10 minutes. After 10 minutes turn the curry and cook for another 10 minutes. When the meat is tender and the oil floats, remove the pan and serve.

Data shaaker bhorta
Bhortas served with rice are the simplest and the ultimate Bangladeshi cuisine. Bhortas are delicious, smooth, fiery and flavourful mashed goodies made with mustard oil, onion, garlic and red chillies.
Most vegetables or fish can be mashed with spices and turned into a bhorta. Depending on the type, you can expect to have the crunch of sliced onion or delight of golden caramelised onion, sharpness of chilli, and aroma of roasted garlic.
Ingredients:
1 bundle 'data shak'
1 tbsp grated onion
½ tsp grated garlic
4 pieces dry red chilli (roasted)
2 tbsp mustard oil
Salt to taste
Method:
Cut and wash the 'data shak'. Boil the 'shak' with a pinch of salt until the water is fully reduced and cooled down. Now mash the 'shak' with other ingredients and make a bhorta. Serve it with plain rice.

Arum leaves with hilsa fish
Ingredients:
2 bundle arum leaves
6 pieces hilsa fish
½ cup grated onion
1 tsp grated garlic
2 tsp red chilli powder
1 tsp turmeric powder
4 pieces green chilli
½ cup oil
Salt to taste
Method :
Cut and wash the arum. Boil with a pinch of salt and keep it aside. Heat oil in a pan. Put the onion and garlic; fry them until brown. Now add other spices and the hilsa fish to it, cook them for few minutes with little water. When the water is reduced add boiled arum and keep stirring continually. When the water is fully reduced and the mixture separates  from the pan remove the pan.

Spinach jali-kebabs
Spinach is an edible flowering plant in the family of Amaranthaceae. The world's healthiest vegetable, spinach comes out at the top of ranking list in terms of richness of nutrients.
One cup of raw spinach contains 0.86 grams of protein, 7 calories and 0.7 grams of fiber. It also contains Vitamin A, B complex, C, E, K, potassium, magnesium, iron, and zinc.
Ingredients:
1 bundle spinach
3 pieces boiled potato
1 tbsp fried slice onion
½ tsp fried slice garlic
1 tsp fried chopped ginger
½ tsp garam masala powder
2 tbsp chopped green chilli
1 tbsp corn flour
2 pieces egg
½ cup bread crumb
Oil for fry
Salt to taste
Method:
Wash and chop the spinach. Grate the boiled potato. In a bowl mix all the ingredients except the egg, bread crumb and oil. Now give them round shape in your hand. First coat the kebabs with egg, then with bread crumb. Heat oil in a pan. Fry the jali-kebabs until brown and serve.

Crunchy Leaf Salad
Leafy vegetable salads are generally served with a dressing, as well as various types of garnish as nuts, and sometimes with meat, fish, cheese, egg, and whole grain. Salad may be served at any point during a meal, as an appetiser, side dish, main dish, or even dessert salad.
 

Ingredients:
½ cup baby spinach
½ cup cabbage
½ cup beet root leaves
½ cup bean sprout
½ cup lettuce
2 tbsp coriander leaves
½ cup tomato
½ cup cucumber
For dressing --
2 tbsp lemon juice or vinegar
2 tbsp olive oil
1 tsp chilli flakes
1 tsp mustard powder
1 tbsp sugar
Salt to taste
Method:
Wash and cut all the vegetables in suitable sizes. Mix all the dressing ingredients. Now take a serving plate, arrange the vegetables on the plate, and add the dressing mixture slowly. Garnish with coriander leaves and serve.            

Published: 12:00 am Tuesday, August 19, 2014

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