Close Menu
    RECIPES

    Nutritional value of Green amaranth vegetables

    By Updated:6 Comments4 Mins Read
    Green Amaranth
    Due to the presence of protein, Green amaranth vegetables is recommended for those at risk of having anemia. Also, it reduces blood sugar, lower cholesterol, may also boost fertility. Some of the benefit of Green vegetables are prevention against convulsion, improve the immune system.

    Nutritional value of Green amaranth vegetables

    Green vegetables are highly nutritional. Green amaranth are known to have vitamins; A, K, B6, C, riboflavin and also foliate, and some minerals including; calcium, iron, magnesium, zinc, copper, and manganese.

     

    1. Energy- 23 Kcal
    2. Carbohydrates- 4.02 g
    3. Protein- 2.46 g
    4. Total Fat- 0.33 g
    5. Cholesterol- 0 mg
    6. Dietary Fiber- 2.2 g
    7. Vitamins Folates- 85 µg
    8. Niacin- 0.658 mg
    9. Pantothenic acid- 0.065 mg
    10. Pyridoxine- 0.192 mg
    11. Riboflavin- 0.158 mg
    12. Thiamin- 0.027 mg
    13. Vitamin A- 2917 IU
    14. Vitamin C- 43.3 mg
    15. Vitamin- K1140 µg
    16. ElectrolytesSodium- 20 mg
    17. Potassium- 611 my
    18. MineralsCalcium- 215 mg
    19. Copper- 0.162 mg
    20. Iron- 2.32 mg
    21. Magnesium- 55 mg
    22. Manganese- 0.885 mg
    23. Phosphorus- 50 mg
    24. Zinc- 0.90 my

    Source: USDA National Nutrient data base

     

    History Green amaranth

    The species of amaranth, which can also be classified as a herb, is cultivated by many Asian cultures as a leaf vegetable and also across Indonesia, Vietnam, Indian, Malaysia, China and also largely cultivated in Africa and Europe.

    However, too much consumption of Green amaranth vegetables soup and fat can increase the chance of having heart disease, high blood pressure, irregular heartbeat due to an increase in salt and fat intake. The intake of fresh beef should be greatly reduced especially for adults, you can either take smoke fish, dry fish, or even dry meat.

    Today we are going to learn how to cook vegetables with low salt or sodium diet, reduce fat and no salt intake.

    Ingredients needed for Green amaranth recipes

    In Nigeria, it is also known as efo tete or arowo jeja and it can be eating with any meal of your choice.
    Green amaranth is neither too soft nor too tough. It cooks in minutes and not like vegetable like water leaf that is too soft.
    1. 1 large bunch of amaranth greens
    2. 3 cloves of very fresh onion  (Grind or blend)
    3.  3 cloves of crayfish  (Grind or blend)
    4. 3 cloves of African locust beans also known as parkia biglobosa (Grind or blend)
    5. 2 cloves of very fresh Chile peppers  (Grind or blend)
    6. 2 cloves of tomato  (Grind or blend)
    7. Garlic powder (optional)
    8. Ginger powder (optional)
    9. Common coptula (optional)
    10. Dry meat
    11. Dry or smoke fish

    What should not be included:

    1. Fresh beef
    2. Fresh meat
    3. Salt.

    Preparation of Green amaranth

    1. Pluck the vegetable leaves off the stems after a thorough wash. Then slice it.
    2. Steam or boil the vegetable for 5 minutes or until tender or soft.
    3. Drain the water from the steam vegetable and put it aside in a clean bowl (like the picture above)
    4. Tomatoes, onions, and pepper with other ingredients should all mixed together so as to make the vegetable have a better taste because you are not adding salt.
    5. See the picture below
    Green Amaranth
      6. Add your teaspoon or two of Palm oil or vegetable oil(or your preferred oil with low fat) add the ingredients.
      7. Fry the ingredients then add the chopped steam vegetables follow with your dried fish or smoked fish.
      8. Put a lid on the pan, leave it for not more than 2 minutes.
      8. Open the lid, and stir to combine.
    All done vegetable is ready.
      Green amaranth can be eating with any meal of your choice. See the below picture.

    The procedure mention above are for Green amaranth vegetables, Gbure (water leaf), Malabar spinach (amunututu); yoruban bologi (ebolo)
    Other vegetables such as efo ewuro (bitter leaf), ugu (pumpkin leaves) may be slightly different because of the bitterness taste.

    Follow this method for bitter leaf

    1. Pluck the leaves off the stems and wash thoroughly with salt to reduce the bitterness and drain the vegetable well before putting it in the pan.
    2. Follow the other procedure as mentioned above.



    For Gbure (water leaf), yoruban bologi and Malabar spinach do not steam because they are soft and tender vegetables just wash thoroughly after slice, drain well and add it to your head pan with the other ingredients and cover for 2 minutes and stir together.

    For more information watch the below video



    Some of the Green amaranth vegetables are not readily available in stores; you can only buy them at African and online stores.

    Related:

    Related posts:

    1. 27 Vegetables in Nigeria, Types, Recipes and More. Go Green!
    2. The Nutritional Power of Green Peppers: What You Should Know
    3. Nutritional values of soybeans
    4. Nutritional benefits of Wara and Cow milk
    Share.

    Isreal olabanji a dental assistant and public health professionals and has years of experience in assisting the dentist with all sorts of dental issues.We regularly post timely and trustworthy medical information and news on Fitness, Dental care, Recipes, Child health, obstetrics, and more.

    Related Posts

    6 Comments

    2. Faiza Shafi on

      Yes i am totally agreed with this article and i just want say that this article is very nice and very informative article.I will make sure to be reading your blog more. You made a good point but I can&#39t help but wonder, what about the other side? !!!!!!THANKS!!!!!! dr oz endorsed diet pills

    4. Anonymous on

      If you want to get a good deal from this
      article then yyou have to apply uch msthods to your wonn web site.

    5. Anonymous on

      If you want to get a good deal from this
      article then yyou have to apply uch msthods to your wonn web site.

    6. Anonymous on

      I enjoy what you guys are uup too. This type oof clever wwork and reporting!
      Keep up the terrific works guys I've added you guys to blogroll.

    7. Anonymous on

      Thaat is a very good tip especially to those new to the
      blogosphere. Short but very accurate info… Many thanks for sharing this one.
      A must read article!

    8. Anonymous on

      I enjoy what you guys are uup too. This type oof clever wwork and reporting!
      Keep up the terrific works guys I&#39ve added you guys to blogroll.

    9. Anonymous on

      If some one wants expert view about blogging after
      that i recommend him/her to pay a quick visit this website, Keep up the
      pleasant work.

    10. Faiza Shafi on

      Yes i am totally agreed with this article and i just want say that this article is very nice and very informative article.I will make sure to be reading your blog more. You made a good point but I can't help but wonder, what about the other side? !!!!!!THANKS!!!!!! dr oz endorsed diet pills

    Leave A Reply