In Western cuisine, Indian spinach is still considered an insider tip. Yet it is not only a very decorative plant, but can also be processed quite wonderfully in the kitchen to exotic flavored dishes. Its high vitamin and nutrient content also makes the green leafy vegetable extremely interesting for health-conscious gourmets.
What you should know about Indian spinach
The tropical climbing plant is very healthy and provides our body with a variety of important vitamins, minerals and trace elements. Indian spinach, which is also called Malabar spinach or Ceylon spinach, belongs to the plant family of the Schlingmeldengewächse. It is grown throughout the tropics, although its origin is most likely in Africa or Southeast Asia. In ancient China, the dark red juice of its fruits was also used as ink and food coloring. In our country, this pretty climber with its red tendrils, juicy green-red leaves and purple-black berries has largely been known as an attractive houseplant. Malabar spinach has firm, strong green shiny leaves, of which the young leaves and shoots have always been used in Indian and Asian cuisine. But it is also highly valued there as a medicinal and healing plant. To regard it only as a pretty houseplant is therefore far from doing it justice. In non-tropical climates, as in Europe, Indian spinach is grown in greenhouses, conservatories, glasshouses or in foil tunnels. Under these conditions it can be harvested all year round. It belongs to the fast-growing plant varieties and grows to a stately size along its tendril aids. The shoots can reach a length of up to six meters, the leaves are round or oval and fleshy. However, the vegetable is less suitable for import, as it spoils quickly. The taste is similar to that of young corn on the cob, mildly spicy to slightly acidic, which makes it particularly interesting for refined dishes. It is not for nothing that it is one of the classics of Indian cuisine. But not only Indian dishes gives this tasty salad that certain something. There are countless uses and preparation methods to approach this so valuable plant culinary.
Importance for health
Green leafy vegetables and green leafy salads are particularly beneficial to health. Therefore, they should not be missing on the daily menu in any case. They contain a variety of cleansing ingredients that have the ability to neutralize heavy metals and eliminate pesticides and herbicides from the body. In addition, they have a very positive influence on any bodily fluids, such as bile. Especially for the supply of the body with the trace element iron, hardly any food is as well suited as green leafy vegetables. The leaves of Indian spinach are very versatile. Thus, they are often used for health complaints such as colds, burns, swellings, acne or abscesses. They are extremely suitable for various compresses, as well as for internal use in the form of pressed juices or mixed with butter. Green vegetables prevent degenerative diseases. It naturally protects against cardiovascular problems, dementia or Alzheimer’s disease.
Ingredients and nutritional values
| Nutritional information |
Amount per 100 gram |
| Calories 23 | Fat content 0.8 g |
| Cholesterol 0 mg |
Sodium 55 mg |
| Potassium 256 mg | Carbohydrates 2.7 g |
| Dietary fiber 2.1 g |
Protein 3 g |
Indian spinach is therefore more than healthy! The tropical climbing plant provides our body with a variety of important vitamins, minerals and trace elements. The leaves and shoots used contain calcium, magnesium, phosphorus, iron, carbohydrates and vitamins A and C in high amounts.
In this context, chlorophyll, the so-called liquid sunlight, should not go unmentioned. The biophotons contained in chlorophyll energize the cells and give a lot of strength and energy. In addition, they slow down the aging process, have a harmonizing effect and reduce stress. And with the carotenoids lutein and zeaxanthin present in larger quantities, this green spinach even prevents eye diseases.Due to these many good arguments, Indian spinach is also becoming increasingly popular in this country.
Intolerances and allergies
People who suffer from histamine intolerance should try Indian spinach a little more cautiously and test their own individual tolerance level. This is because, like most vegetables, Indian spinach contains histamine. It is also not recommended to be used in baby food. Otherwise, there is nothing wrong with regular and increased consumption of this tasty and healthy leafy vegetable.
Shopping and kitchen tips
You can get the delicious Malabar spinach in any Indian or Asian grocery store and in selected delicatessens. It can be found either in the frozen food section or in the vegetable section. Seeds for growing your own are also available on the Internet. Because this variety of spinach prefers to use the young, fleshy leaves and shoots, which tend to wilt especially quickly, spinach should be processed fresh and consumed quickly. In addition, many important nutrients are lost over time. Spinach should also be kept in the refrigerator (wrapped in a damp cloth) for no longer than 1-2 days. However, if you want to freeze it, you can do so without hesitation. To do this, remove the leaves from the hard stems and gently wash them once. The beautiful green color can be preserved by blanching the spinach before freezing. Since the cooking water afterwards contains much of the nitrate found in spinach as well as the oxalic acid, it is not used further, but poured away. After blanching, the leaves are spun dry and can be easily frozen. As is generally the case with spinach, it is not advisable to keep Malabar spinach warm for long. It is better to cool it down again quickly and only then reheat it. However, this should not be done more than twice.
Preparation tips
Indian spinach can be used to conjure up or refine many delicious dishes. He is as versatile as there are recipe ideas. There are no limits to the imagination here. It tastes just as good as a daily green smoothie as it does in strudel with feta cheese. Malabar spinach is just as easy and quick to prepare as conventional spinach or purslane. It goes well in mixed salads, soups or stews. It tastes wonderful fresh and raw as an appetizer or as a side dish with fish or meat. Steamed wok dishes can also be refined with this fine leafy vegetable. The cooked leaves are also very suitable for thickening sauces. Unlike normal spinach, however, the leaves acquire a moist, slightly slippery surface during cooking. Another use is the dark juice of the berries of this remarkable creeper. In fact, this is also quite often used to color foods, such as pastries. There are many ways to use and enjoy this healthy and interesting leafy vegetable. Trying and experimenting with malabar spinach is definitely worth it. Many very worthwhile recipe ideas and preparation tips can already be read on the Internet, which make a first attempt a little easier.