Bathua ki Sabzi Recipe (Chenopodium Greens Stir-fry)

Bathua ki Sabzi Recipe (Chenopodium Greens Stir-fry)

Bathua (Chenopodium or Lamb’s Quarters) is a highly nutritious leafy green that is widely consumed in India, especially during the winter season. It is packed with essential vitamins, minerals, and fiber, making it a healthy addition to your diet. This Bathua ki Sabzi is simple, delicious, and easy to prepare.

Ingredients

Main Ingredients:

• 2 bunches of fresh Bathua leaves (Chenopodium greens)
• 2 medium-sized potatoes, peeled and cubed (optional)
• 1 medium onion, finely chopped
• 2 medium tomatoes, finely chopped
• 3-4 garlic cloves, finely chopped
• 1-inch piece of ginger, grated
• 2 green chilies, finely chopped

Spices & Seasonings:

• ½ teaspoon turmeric powder
• 1 teaspoon coriander powder
• ½ teaspoon red chili powder (adjust as per taste)
• ½ teaspoon cumin seeds (jeera)
• ½ teaspoon mustard seeds (rai)
• ½ teaspoon garam masala
• Salt to taste
• 2 tablespoons mustard oil or ghee

Optional Ingredients:

• ½ teaspoon amchur (dry mango powder) for tanginess
• 1 teaspoon besan (gram flour) for thickness
• A pinch of asafoetida (hing) for better digestion

Instructions

Step 1: Preparing Bathua Leaves

1. Take fresh Bathua leaves, separate the tender leaves from the thick stems, and discard any tough stalks.
2. Wash the leaves thoroughly in clean water 2-3 times to remove any dirt, as Bathua tends to have a lot of dust and mud.
3. Once cleaned, finely chop the leaves and keep them aside.

Step 2: Cooking Bathua

1. Heat 2 cups of water in a pot, add the chopped Bathua leaves, and boil for about 5-7 minutes until they become soft.
2. Drain the excess water and mash the leaves lightly using a spoon or hand blender. This step enhances the texture of the sabzi.

Step 3: Preparing the Stir-fry

1. Heat mustard oil or ghee in a pan until it starts smoking lightly, then reduce the flame to medium.
2. Add cumin seeds, mustard seeds, and a pinch of asafoetida. Let them splutter for a few seconds.
3. Add chopped garlic, ginger, and green chilies, and sauté until they turn golden brown.
4. Now, add chopped onions and cook until they become soft and translucent.
5. Add chopped tomatoes and stir well. Cook for about 5 minutes, until the tomatoes turn mushy and release oil from the sides.

Step 4: Adding Spices

1. Add turmeric powder, coriander powder, red chili powder, and salt. Stir well and cook for another 2 minutes to blend the flavors.
2. If using potatoes, add them at this stage, mix well, and cook for 5 minutes on low heat. Add 2 tablespoons of water if needed to prevent burning.
3. Now, add the boiled and mashed Bathua leaves to the pan. Mix everything well and cook for another 5-7 minutes on low heat, stirring occasionally.
4. If you want a thicker consistency, add 1 teaspoon of gram flour (besan) and mix well. This will enhance the texture of the sabzi.

Step 5: Final Touches

1. Sprinkle garam masala and amchur powder for extra flavor. Mix well and let the sabzi cook for another 2 minutes.
2. Taste and adjust salt or spices if needed.

Step 6: Serving Bathua ki Sabzi

• Serve Bathua ki Sabzi hot with roti, paratha, or steamed rice.
• You can also pair it with buttermilk or yogurt for a wholesome meal.

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Tips & Variations

• Bathua and Dal Combination: You can add cooked moong dal or masoor dal to this sabzi for added protein.
• Bathua with Paneer: Adding crumbled paneer enhances taste and nutrition.
• Adding More Vegetables: You can add finely chopped carrots, peas, or capsicum to make the sabzi more colorful and nutritious.
• For a Dry Version: Skip the boiling step and directly sauté the leaves with spices.

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Health Benefits of Bathua ki Sabzi

1. Rich in Nutrients: Bathua is a powerhouse of iron, calcium, vitamin A, and fiber, which improve overall health.
2. Aids Digestion: It contains natural laxative properties that promote gut health and prevent constipation.
3. Good for Skin & Eyesight: The high vitamin A content helps in improving vision and maintaining healthy skin.
4. Boosts Immunity: Bathua has antimicrobial properties, which help fight infections and boost immunity.
5. Helps in Weight Loss: Being low in calories and high in fiber, it keeps you full for longer, aiding in weight management.

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Conclusion

Bathua ki Sabzi is a delicious and nutritious winter special dish that brings warmth and health to your meals. With its unique earthy flavor and rich texture, this humble green is a wonderful addition to Indian cuisine. Whether paired with roti, dal, or rice, it makes for a wholesome and satisfying meal.

Enjoy this simple, traditional, and healthy recipe, and include Bathua in your diet for its numerous health benefits! 😊

हिंदी में पढ़ने के लिए यहाँ क्लिक करें।

THANK YOU 🙏

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