
Leafy vegetables hold a special place in Indian cuisine, and are widely utilized in a myriad of traditional dishes. Indian cooking showcases an array of leafy vegetables, each with its unique flavour profile and culinary purpose. While popular varieties like spinach and fenugreek are well-known, there’s a treasure trove of lesser-known Indian leafy vegetables that supply a plethora of health advantages and gastronomic delights.
Lesser Known Indian Leafy Vegetables and Their Health Advantages
While spinach, fenugreek, and other popular leafy vegetables are widely recognised and appreciated in Indian cuisine, there are others that deserve attention too. These lesser-known Indian leafy vegetables offer unique flavours, textures, and health advantages. Let’s explore a few of them:
1. Water Amaranth (Chaulai Saag)
Description and Appearance: Water Amaranth, also generally known as Ponnaganti Koora or Chaulai Saag is a leafy vegetable with tender, lance-shaped leaves and red or green stems. It belongs to the Amaranthaceae family and has a rather tangy taste.
Health Advantages
Water amaranth offers a myriad of health advantages. Full of essential nutrients like vitamins A, C, and E, together with minerals resembling iron, calcium, and potassium, water amaranth supports various bodily functions, including immune health, vision, bone strength, and blood pressure regulation. With its antioxidant properties, it helps protect against oxidative stress and lowers the danger of chronic diseases. Moreover, water amaranth is high in fibre, aiding digestion, promoting regular bowel movements, and contributing to healthy blood sugar and levels of cholesterol. As a low-calorie and low-fat option, water amaranth supports weight management while providing a satisfying and nutritious addition to meals. Incorporating water amaranth into your weight loss program can enhance overall well-being and nourish your body with its abundant health-promoting qualities.
Culinary Uses: Water Amaranth could be utilized in various Indian dishes, resembling stir-fries, curries, and soups. It may well even be incorporated into salads or sautéed with other vegetables for a nutritious side dish.
2. Purslane (Kulfa)

Description and Appearance: Purslane, generally known as Kulfa in India, is a succulent leafy vegetable with small, fleshy leaves and a rather sour and tangy flavour. It is understood for its vibrant green color and juicy texture.
Health Advantages
Full of essential nutrients, water purslane is a wealthy source of vitamins A, C, and E, which support healthy skin, boost the immune system, and protect against oxidative stress. Additionally it is source of minerals resembling iron, calcium, and potassium, that are vital for the correct functioning of the body. Moreover, water purslane is understood for its high omega-3 fatty acid content, contributing to heart health and reducing inflammation. With its high fibre content, it aids in digestion, promotes regular bowel movements, and helps maintain healthy blood sugar levels. Water purslane is low in calories and fat, making it a superb selection for weight management. Including water purslane in your weight loss program can provide a variety of health advantages and contribute to overall well-being.
Culinary Uses: Purslane could be used raw in salads, added to soups, or stir-fried with other vegetables. Its tangy taste adds a refreshing element to dishes and makes it a flexible ingredient in Indian cooking.
3. Indian Pennywort (Brahmi)

Description and Appearance: Indian Pennywort, commonly generally known as Brahmi, is a small, round-shaped leafy vegetable with a fresh, barely bitter taste. It is understood for its medicinal properties and is commonly utilized in Ayurvedic preparations.
Health Advantages
Indian pennywort, also generally known as Brahmi, is a lesser-known leafy vegetable that provides a mess of health advantages. Wealthy in antioxidants, Indian pennywort helps protect against oxidative stress and supports overall cellular health. It’s a beneficial source of vitamins A, C, and B-complex, which promote healthy skin, boost the immune system, and support neurological function. Indian pennywort also provides essential minerals resembling calcium, magnesium, and iron, contributing to strong bones and optimal red blood cell production. Renowned for its potential cognitive-enhancing properties, Indian pennywort may aid in memory improvement and cognitive function. Aside from its use in food, additionally it is used to make hair oil.
Culinary Uses: Indian Pennywort could be consumed raw in salads or used as a garnish. Additionally it is used to make chutneys, juices, and herbal teas because of its medicinal properties.
4. Indian Sorrel (Changeri)

Description and Appearance: Indian Sorrel, also generally known as Changeri, is a leafy vegetable with arrow-shaped leaves and a tangy, citrus-like flavour. It adds a refreshing and sour note to dishes.
Health Advantages
Full of nutrients, Indian sorrel is a wealthy source of vitamin C, providing immune-boosting properties and supporting collagen production for healthy skin and connective tissues. It also comprises vitamins A and B-complex, together with minerals like calcium and iron, that are essential for maintaining overall health. Several studies have shown that sorrel has potent antibacterial properties, in order that they are extensively used for removing bacteria from the body. Indian sorrel’s tangy taste comes from oxalic acid, which contributes to its refreshing flavour and potential antioxidant properties. The consumption of Indian sorrel has been related to its ability to assist digestion, promote healthy metabolism, and supply a cooling effect on the body, making it a well-liked ingredient in traditional Indian summer coolers. Incorporating Indian sorrel into your weight loss program can add a novel tanginess to dishes while offering a variety of dietary advantages to your well-being.
Culinary Uses: Indian Sorrel could be utilized in curries, and lentil dishes, or mixed with yoghurt to make chutneys or raitas. Additionally it is used to arrange refreshing drinks and is a well-liked ingredient in traditional Indian summer coolers.
5. Red Sorrel (Lal Saag/ Laal Shaakh)

Description and Appearance: Red Sorrel, also generally known as Red Spinach, is a leafy vegetable with vibrant red or maroon leaves. It has a tangy and barely sour taste, just like that of standard spinach.
Health Advantages
Red sorrel, also generally known as or Red Spinach, is a lesser-known leafy vegetable that provides quite a few health advantages. Full of nutrients, red sorrel is a wealthy source of vitamins A, C, and K, which support healthy vision, boost the immune system, and promote blood clotting and bone health. Additionally it is source of iron, calcium, and antioxidants, which in response to research help combat oxidative stress and reduce the danger of chronic diseases. Red sorrel’s vibrant red color comes from anthocyanins, powerful antioxidants which have been linked to anti-inflammatory effects and potential cardiovascular advantages. Moreover, red sorrel is low in calories and fat, making it an important selection for weight management. Incorporating red sorrel into your weight loss program can provide a variety of health advantages, from supporting overall well-being to promoting healthy ageing.
Culinary Uses: Red Sorrel could be utilized in quite a lot of dishes, resembling salads, sautés, and soups. It adds a pop of color and tanginess to the preparations and could be cooked or consumed raw.
6. Basella (Poi Shaak/ Malabar Spinach)

Description and Appearance: Basella, generally known as Poi Shaak or Malabar Spinach, is a leafy green with heart-shaped leaves and a gentle, earthy taste.
Health Advantages
Loaded with nutrients, basella is a wealthy source of vitamins A, C, and iron. Vitamin A supports healthy vision, while vitamin C boosts the immune system and iron helps in red blood cell production. Basella also provides calcium, magnesium, and dietary fibre, which promote strong bones, optimal muscle function, and a healthy digestive system. With its antioxidant properties, basella helps protect against cellular damage and reduce the danger of chronic diseases. Furthermore, research shows that basella has cooling properties and may potentially lower body heat, making it a well-liked ingredient in traditional Indian summer coolers.
Culinary Uses: Basella could be utilized in various Indian dishes, resembling curries, soups, and dal preparations. It may well be cooked like spinach or added raw to salads for a nutritious boost.
7. Red Amaranth (Laal Maath/ Laal Saag)

Description and Appearance: Red Amaranth, also generally known as Laal Maath, is a leafy vegetable with vibrant red leaves and a rather tangy flavour. It’s an in depth relative of spinach and amaranth greens.
Health Advantages
Bursting with nutrients, red amaranth is a wealthy source of vitamins A, C, and K. Vitamin A supports healthy vision, while vitamin C boosts the immune system and vitamin K aids in blood clotting and bone health. It also provides minerals like iron, calcium, and potassium, that are essential for maintaining healthy blood, strong bones, and optimal muscle function. Red amaranth’s vibrant red color is indicative of its potent antioxidants, which help combat oxidative stress and reduce the danger of chronic diseases. Moreover, red amaranth is an important addition to a weight management weight loss program, because it is low in calories and fat while being high in fibre, promoting a sense of fullness and aiding in digestion.
Culinary Uses: Red Amaranth could be utilized in various Indian dishes, resembling curries, stir-fries, and lentil-based preparations. It may well even be added to soups or sautéed with other vegetables for a nutritious side dish.
8. Garden Cress (Halim)

Description and Appearance: Garden Cress, generally known as Halim in India, is a leafy vegetable with small, narrow oval shape leaves and a peppery taste. It is often used as a garnish and culinary herb.
Health Advantages
Full of nutrients, Halim is a wealthy source of vitamins A, C, and E, which support healthy skin, boost the immune system, and protect against oxidative stress. Additionally it is source of minerals resembling calcium and iron, that are vital for strong bones and optimal oxygen transportation within the body. Halim is understood for its high omega-3 fatty acid content, which as per reports by the Harvard School of Public Health supports heart health and reduces inflammation. Moreover, its high fibre content aids in digestion, promotes regular bowel movements and helps maintain healthy blood sugar levels. Halim is low in calories and fat, making it a superb selection for weight management.
Culinary Uses: Garden Cress leaves are commonly used as a garnish for soups, salads, and sandwiches. They may also be utilized in omelettes or added to stir-fries for added flavour. The seeds are sometimes sprouted and utilized in salads or as a topping for bread and baked goods.
9. Drumstick Leaves (Moringa)

Description and Appearance: Drumstick Leaves, also generally known as Moringa leaves, are small leaflets found on the drumstick tree. They’ve a gentle, earthy flavour and are widely consumed in Indian cuisine for his or her dietary value.
Health Advantages
Moringa, also generally known as Drumstick Leaves, is a powerhouse of dietary advantages. This lesser-known leafy vegetable offers a wide selection of health advantages because of its wealthy nutrient profile. Moringa is filled with vitamins A, C, and E, which support healthy skin, boost the immune system, and supply antioxidant protection against cellular damage. Additionally it is a superb source of minerals resembling calcium, iron, and potassium, that are essential for bone health, oxygen transportation, and maintaining proper electrolyte balance. Moringa is recognised for its high protein content, containing all nine essential amino acids, making it a beneficial source of plant-based protein. Furthermore, it is understood for its potential anti-inflammatory and antioxidant properties, aiding in overall well-being and reducing the danger of chronic diseases. Incorporating moringa into your weight loss program can provide a mess of health advantages, supporting your body with its nutrient-dense properties.
Gongura leaves, also generally known as Roselle leaves, offer a variety of health advantages because of their wealthy dietary profile. These tangy and sour leaves are filled with vitamins, minerals, antioxidants, and dietary fibre. Gongura leaves are a superb source of vitamins A, C, and B-complex, which support healthy skin, boost the immune system, and promote overall well-being. Also they are wealthy in iron and calcium, essential minerals for maintaining healthy blood cells and powerful bones. Moreover, the antioxidants present in Gongura leaves help protect the body against oxidative stress and reduce the danger of chronic diseases. The dietary fibre content aids in digestion, promotes a healthy gut, and helps in maintaining optimal blood sugar levels. Incorporating Gongura leaves into your weight loss program can provide a flavorful and nutritious boost to your meals, supporting your overall health and wellness.
Culinary Uses: Gongura leaves are commonly utilized in Andhra Pradesh and Telangana cuisines to make dishes like Gongura Pachadi (chutney) and Gongura Dal (lentil soup). They may also be added to curries, pickles, or used as a souring agent in certain preparations.
11. Taro Leaves (Arbi ke Patte)

Description and Appearance: Taro leaves, also generally known as Arbi ke Patte, are large, heart-shaped leaves that belong to the taro plant.
Health Advantages
Taro leaves, also generally known as Arbi ke Patte, offer quite a few health advantages owing to their impressive dietary profile. These large heart-shaped leaves are wealthy in vitamins A, C, and K, providing antioxidant properties that support healthy vision, boost the immune system, and contribute to proper blood clotting and bone health. Taro leaves also contain minerals like calcium, iron, and potassium, that are essential for strong bones, oxygen transportation, and maintaining electrolyte balance. Moreover, their dietary fibre content aids in digestion, promotes regular bowel movements, and helps in maintaining healthy blood sugar levels. The presence of antioxidants and other bioactive compounds in taro leaves contributes to their potential anti-inflammatory and disease-fighting properties. Incorporating taro leaves into your weight loss program can provide a flavorful and nutritious addition to your meals while supporting overall health and well-being.
Culinary Uses: Taro leaves are sometimes utilized in traditional Indian dishes like Patra (taro leaf rolls) or cooked with lentils and spices. They could be steamed, boiled, or used as a wrap for fillings. Taro leaves add a novel flavour and texture to varied preparations.
HealthifyMe Suggestion
Leafy greens are generally available across the 12 months and could be incorporated right into a wide selection of dishes. Some leafy greens have more attention on them than others but each and provides a bunch of advantages. It’s best to examine whatever leafy greens grow locally in your area first slightly than choosing more popular ones. Leafy greens are also easy to grow in small kitchen gardens, so it’s idea to do this as well. You might not enjoy all types of leafy greens so try different ones to see what you enjoy best. Also, there’s no necessity to simply follow making sabzis with these veggies- get creative and add them to your roti, rice, curry or raita preparations.
Conclusion
In conclusion, exploring the world of lesser-known Indian leafy vegetables can open up a wealth of flavours, textures, and health advantages. These greens, resembling Gongura, Taro leaves, and others mentioned throughout the article, offer unique culinary experiences and dietary benefits. From their vitamin and mineral content to their antioxidant properties and potential health advantages, incorporating these leafy vegetables into your weight loss program can contribute to a well-rounded and nourishing eating plan. By embracing the variety of Indian cuisine and experimenting with these lesser-known greens, you not only expand your culinary repertoire but in addition prioritize your well-being. So, let these vibrant and nutritious leafy vegetables find their way into your meals, bringing recent dimensions of taste and health to your table.
Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to exchange medical advice from professionals. For further information please contact our certified nutritionists Here
Steadily Asked Questions (FAQs)
That are the leafy vegetables?
Leafy vegetables seek advice from a wide selection of plants where the leaves are the first edible part. Some common examples include spinach, kale, lettuce, Swiss chard, collard greens, and mustard greens.
What’s the very best green leafy vegetable?
The perfect green leafy vegetable is subjective and relies on individual preferences and dietary needs. Nonetheless, some popular and highly nutritious green leafy vegetables include kale, spinach, Swiss chard, and broccoli leaves.
That are Indian leafy vegetables?
Indian leafy vegetables encompass a various range of greens utilized in Indian cuisine. Some popular Indian leafy vegetables include spinach (palak), fenugreek leaves (methi), amaranth leaves (chaulai), curry leaves (kadi patta), and coriander leaves (dhania).
Is Carrot a leafy vegetable?
No, carrots will not be classified as leafy vegetables. Carrots are considered root vegetables because of the edible part being the taproot.
Is tomato a leafy vegetable?
No, tomatoes will not be leafy vegetables either. Tomatoes are classified as fruits botanically, although they are sometimes utilized in culinary contexts as vegetables.
Which is the king of green leafy vegetables?
The term “king of green leafy vegetables” is subjective and will vary depending on cultural preferences. Nonetheless, spinach is commonly considered one of the vital nutritious and versatile green leafy vegetables.
What number of leafy greens per day?
The really useful amount of leafy greens per day varies depending on individual needs and dietary guidelines. Nonetheless, a general guideline is to aim for 100-150 grams of leafy greens per day as a part of a balanced weight loss program.
Is pumpkin a leafy vegetable?
No, pumpkin isn’t a leafy vegetable. It’s a sort of winter squash that belongs to the gourd family and is characterised by its large size, orange flesh, and hard outer skin.
Can we eat leafy vegetables each day?
Yes, incorporating leafy vegetables into your each day weight loss program is mostly really useful as they’re filled with essential nutrients, fibre, and antioxidants. Nonetheless, individual dietary needs and preferences ought to be considered, and it’s at all times advisable to seek the advice of with a healthcare skilled or nutritionist for personalised advice.
Reference Links
- Determination of Antimicrobial Activity of Sorrel (Hibiscus sabdariffa) on Esherichia coli O157:H7 Isolated from Food, Veterinary, and Clinical Samples: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3157304/
- Antioxidants Mediate Each Iron Homeostasis and Oxidative Stress: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537786/
- A review on medicinal importance of Basella alba L.: https://worldveg.tind.io/record/46890/
- Omega-3 Fatty Acids: An Essential Contribution: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/