Jan. 29, 2022, 10:11 a.m. by Karuwaki Speaks ( 318 views)
Bathua/pigweed or Chenopodium Album is closely related to Quinoa (Chenopodium Quinoa) its leaves are eaten in various forms mixed in saag,raitas,rotis especially in winters.Bathua is a powerhouse of vitamins A, C and B along with being rich in essential minerals and antioxidants. It is a good source of amino acids, iron, potassium, phosphorus and calcium.
One of the richest sources of plant vitamin A, 100g of its leaves can give 10000 IU which is about three times the RDA.
Bathua is rich in amino acids and plays a major role in the functioning, repair and formation of the cells.
High on protein:
Bathua has higher protein as compared to other greens. 100g fresh leaves of bathua has about 4.2g protein. This is higher than spinach( 2.8g )and kale(2.6g).
High on antioxidants:
Eating cooked bathua can improve antioxidant activity and has lot of medicinal benefit.Helps in achieving healthy hair,eyesight,blood purifier & prevents bad breath.
Potassium and iron:
Bathua has a good amount of potassium and iron higher than spinach.
Nutritional value of 100g bathua leaves:Energy : 180kj (43 cal)Carbohydrate : 7.3Dietary fibre : 4gFat : 0.8gProtein : 4.2 g
Vitamin A equive : 580 microgramsThiamine : 0.16 mgRiboflavin (B2) : 0.44 mgNiacin (B3) : 1.2 mgPantothenic acid (B5) : 0.092 mgVitamin B6 : 0.274 mgFolate(B9) : 30 microgramsVitamin C : 80 mgMinerals-Calcium : 309 mgIron :1.2 mgMagnesium :34 mgManganese :0.782 mgPhosphorus :72 mgPotassium:. 4.52mg
Bathua Raita recipe:
Ingredients required- 2 cups of bathua, 4 cups of curd, 1 tsp cumin powder, ½ tsp mint powder, ¼ tsp chaat masala and black salt as per taste.
Wash the bathua properly and clean it well. Remove the hard stems by clipping them off and pressure cook the cleaned bathua. Let it cook for 1-2 whistles and then switch off the flame.Once all the steam has escaped, open the lid and take out the bathua.Strain the excess water and squeeze the bathua using your hands to get rid of all the excess water.Add this bathua to a large bowl. Pour curd in the same bowl, along with cumin powder, mint powder, chaat masala and black salt.Whisk the curd and the raita is ready. Bathua leaf juice can be mixed with a small amount of lemon juice and consumed twice a day in winters.