5 Healthy and Delicious Malabar Spinach Recipes

Malabar Spinach Recipes

Malabar spinach, also known as Basella alba or vine spinach, is a versatile and nutritious leafy green that thrives in tropical climates.

Unlike traditional spinach, Malabar spinach is a climbing vine with thick, succulent leaves that are packed with vitamins and minerals.

This article will explore several delicious and easy-to-make Malabar spinach recipes that can help you incorporate this superfood into your diet.

Nutritional Value 

Below is the nutritional value of Malabar spinach per 100 grams, along with the percentage of the Daily Value (DV) based on a 2,000-calorie diet:

• Calories: 19 kcal
• Protein: 1.8 g
• Fat: 0.3 g
• Carbohydrates: 3.4 g
• Fiber: 0.9 g
• Sugars: 0.3 grams
• Vitamin A: 8000 IU (160% Daily Value (DV))
• Vitamin C: 102 mg (170% DV)
• Vitamin K: 368 mcg (307% DV)
• Vitamin B6: 0.24 mg (12% DV)
• Folate: 140 mcg (35% DV)
• Niacin: 0.5 mg (3% DV)
• Riboflavin: 0.16 mg (9% DV)
• Thiamin: 0.1 mg (7% DV)
• Calcium: 109 mg (11% DV)
• Iron: 1.2 mg (7% DV)
• Magnesium: 65 mg (16% DV)
• Potassium: 510 mg (15% DV)
• Manganese: 0.8 mg (40% DV)

Malabar Spinach Recipes 

Below are some delicious and nutritious Malabar spinach recipes.

1. Malabar Spinach Stir-Fry

A quick and easy stir-fry is a great way to enjoy the fresh, vibrant taste of Malabar spinach.

Ingredients:

• 2 cups Malabar spinach leaves, washed and chopped
• 1 tablespoon mustard oil
• 1 clove garlic (minced)
• 1 small onion (sliced)
• 1 bell pepper (sliced)
• 1 teaspoon soy sauce
• Salt and pepper to taste
• Optional: sesame seeds for garnish

Instructions:

1. Heat the olive oil in a large pan over medium heat.
2. Add the minced garlic and sliced onion, and sauté until the onions turn light brown in colour.
3. Add the bell pepper slices and cook for another 2-3 minutes.
4. Add the Malabar spinach leaves to the pan and stir-fry until they are wilted, about 3-4 minutes.
5. Stir in the soy sauce and season with salt and pepper to taste.
6. Garnish with sesame seeds if desired and serve hot.

This simple stir-fry can be enjoyed on its own, as a side dish, or over a bed of rice.

2. Malabar Spinach and Lentil Soup

This hearty and nutritious soup is perfect for a healthy lunch or dinner.

Ingredients:

• 2 cups Malabar spinach leaves (washed and chopped)
• 1 cup red lentils (rinsed)
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1 carrot (diced)
• 1 celery stalk (diced)
• 6 cups vegetable broth
• 1 teaspoon cumin powder
• 1 teaspoon turmeric powder
• Salt and pepper to taste
• 1 tablespoon mustard oil
• Optional: lemon wedges for serving

Instructions:

1. In a large pot, heat the olive oil over medium heat.
2. Add the onion and garlic, and sauté until the onion is translucent.
3. Add the carrot and celery, and cook for another 5 minutes.
4. Stir in the cumin and turmeric powders and cook for 1 minute to release the flavors.
5. Add the red lentils and vegetable broth, and bring to a boil.
6. Reduce the heat and let the soup simmer for 20 minutes, or until the lentils are tender.
7. Add the Malabar spinach leaves and cook for an additional 5 minutes.
8. Season with salt and pepper to taste.
9. Serve hot, with a lemon wedge on the side for an extra burst of flavor.

This soup is packed with protein and fiber, making it a satisfying meal on its own.

3. Malabar Spinach Smoothie

For a nutritious and refreshing start to your day, try this green smoothie.

Ingredients:

• 1 cup Malabar spinach leaves (washed)
• 1 banana
• 1 cup frozen pineapple chunks
• 1 cup coconut water or almond milk
• 1 tablespoon chia seeds
• 1 teaspoon honey or maple syrup (optional)

Instructions:

1. Place all ingredients in a blender.
2. Blend until smooth and creamy.
3. Taste and add honey or maple syrup if additional sweetness is desired.
4. Pour into a glass and enjoy immediately.

This smoothie is a delicious way to boost your intake of vitamins and minerals.

4. Malabar Spinach and Chickpea Curry

A flavorful and nutritious curry that’s perfect for a hearty dinner.

Ingredients:

• 2 cups Malabar spinach leaves (washed and chopped)
• 1 can chickpeas, (drained and rinsed)
• 1 onion (chopped)
• 2 cloves garlic (minced)
• 1-inch piece of ginger (grated)
• 1 can diced tomatoes
• 1 can coconut milk
• 1 tablespoon curry powder
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• Salt and pepper to taste
• 2 tablespoons vegetable oil
• Optional: fresh cilantro for garnish

Instructions:

1. Heat the vegetable oil in a large pan over medium heat.
2. Add the onion, garlic, and ginger, and sauté until the onion is translucent.
3. Stir in the curry powder, cumin powder, and coriander powder, and cook for 1 minute.
4. Add the diced tomatoes and coconut milk, and bring to a simmer.
5. Add the chickpeas and Malabar spinach leaves, and cook for 10 minutes, or until the spinach is wilted and the flavors have melded together.
6. Season with salt and pepper to taste.
7. Garnish with fresh cilantro if desired and serve hot with rice or naan.

This curry is rich in protein and fiber, making it a balanced and satisfying meal.

5. Malabar Spinach Salad

A fresh and healthy salad that makes a perfect side dish or light lunch.

Ingredients:

• 2 cups Malabar spinach leaves (washed) and torn into bite-sized pieces
• 1 cucumber (sliced)
• 1 tomato, (diced)
• 1 small red onion (thinly sliced)
• 1 avocado (diced)
• 1/4 cup feta cheese (crumbled)
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the Malabar spinach leaves, cucumber, tomato, red onion, and avocado.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.
3. Pour the dressing over the salad and toss to combine.
4. Sprinkle with feta cheese and serve immediately.

This salad is refreshing and packed with nutrients, perfect for a healthy meal.

Conclusion

Malabar spinach is not only nutritious but also incredibly versatile. From stir-fries and soups to smoothies and salads, there are countless number of Malabar spinach recipes to enjoy this leafy green.

Whether you’re looking for a quick snack or a hearty meal, these malabar spinach recipes can help you reap all its benefits with its delicious flavour.

By experimenting with different cooking methods and flavor combinations, you can discover new favorite dishes that are both healthy and delicious.