Meal Prep · Indian
Amaranth and Vegetable Stir-Fry
A vibrant and nutritious Indian-inspired stir-fry featuring the goodness of amaranth leaves and fresh vegetables.
Ingredients
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Step-by-step- Wash amaranth leaves thoroughly and chop them finely. Set aside.
- Heat coconut oil in a large pan or kadai over medium heat. Add mustard seeds and let them splutter.
- Add urad dal, curry leaves, and dry red chilies. Sauté until the dal turns golden brown.
- Stir in asafoetida, then add the chopped onion. Sauté until the onion becomes translucent.
- Add minced garlic and grated ginger, cook for another minute until fragrant.
- Add the chopped mixed vegetables (carrots, beans, bell peppers) and turmeric powder. Cook for 5-7 minutes, stirring occasionally, until the vegetables are slightly tender-crisp.
- Add the chopped amaranth leaves to the pan. They will look like a lot, but will wilt down significantly. Add salt to taste.
- Cover the pan and cook for 8-10 minutes, stirring occasionally, until the amaranth leaves are tender and most of the moisture has evaporated.
- Taste and adjust seasoning if needed. Garnish with fresh grated coconut (if using) and serve hot.
Nutrition
Per serving| Nutrient | Amount |
|---|---|
| Calories | 280 kcal |
| Protein | 10 g |
| Fat | 15 g |
| Carbohydrates | 25 g |
| Fiber | 8 g |
| Vitamin A | DV 150% |
| Vitamin C | DV 60% |
| Iron | DV 30% |
Storage & Freezer Guide
Make it last Refrigerator 3-4 days
Store cooled stir-fry in an airtight container in the refrigerator. Ensure it’s completely cool before storing to prevent condensation.
Freezer Not recommended
While technically freezable, the texture of leafy greens like amaranth can become watery and mushy upon thawing, so it’s best enjoyed fresh or from the fridge.
Chef’s Corner
- To reduce bitterness, you can blanch the amaranth leaves for 2-3 minutes before adding them to the stir-fry, then squeeze out excess water. However, fresh is often preferred for maximum nutrient retention.
- For added protein, you can toss in some roasted peanuts, cashews, or even cooked lentils towards the end of the cooking process.
- Adjust the spice level by increasing or decreasing the number of dry red chilies or adding a pinch of chili powder.
