Gongura, also known as sorrel leaves, is a green leafy vegetable relished in a variety of dishes. They can be made into chutney called gongura pachadi or tangy stew called gongura pulusu. With a unique sour taste, they are also a good choice to make pickles. Although it is popular in Andhra Pradesh, it is eaten in various other parts of the country.
“Gongura is rich in fibre and vitamin C. In addition, it is a rich source of minerals like iron, calcium, potassium, sodium and magnesium,” says Chethana Nagesh, dietitian of Sathwaa Nutrition, Bengaluru. Not to forget vitamin A, B1, B2, and B3. All these nutrients combine to give us various health benefits.
As it is rich in fibre, it aids in maintaining gut health. While vitamin A promotes eye health, vitamin C helps fight inflammation and plays an important role in the defence system of the body, she adds.
A study published in the Indian Journal of Clinical Biochemistry indicates that eating vitamin C-rich food also helps to prevent chronic conditions and reduce the severity of allergic conditions.
Sorrel leaves are of two types, red and green. A study published in the Archives of Agriculture and Environmental Science suggests that the nutrients present in the red variety are in higher quantities than the green ones.
Nagesh says that one can add these leaves to one’s diet through different recipes such as gongura pachadi, paratha, or even by making fresh juice out of it.
Here we bring you the most popular and healthy one – the gongura pachadi.
A word of caution – As sorrel leaves are rich in oxalic acid, people with kidney stones should consult their dietitian before eating.
Ingredients for gongura pachadi:
2 cups fresh sorrel leaves – 180gm
1 medium onion chopped – 150gm
2-3 garlic cloves chopped – 10gm
2-3 dry red chillies
1tsp cumin seeds
1/2tsp turmeric powder
Salt to taste
2 tablespoon oil
Method to cook gongura pachadi
- Wash the leaves. Spread them on a clean cloth and pat them dry. Heat 1 tablespoon of oil in a pan. Add the leaves to it and sauté until the leaves shrink and wilt. Keep it aside to cool.
- In the same pan, on medium flame, heat another tablespoon of oil. Add red chillies and cumin seeds and sauté for a few seconds. Make sure the cumin seeds do not burn. Add chopped onion and garlic. Sauté until the onion turns translucent. Add a pinch of turmeric powder and mix well. Let it cool.
- In a blender, add all the mixture and the sorrel leaves and blend to a coarse paste.
- To add more flavour, you can temper mustard seeds, curry leaves, urad dal and chana dal in ghee and add them to the chutney.
- This can be savoured with rice, roti, ragi ball or dosa.
Nutritional value
Calorie: 303.9kcal
Protein: 7.69gm
Fat: 21.28gm
Fibre: 6.2gm
Carb: 29.32gm
Vitamin C: 100.62mg
Iron: 5.33mg
