Amaranth leaves popularly known bondwe in Zambia are a very healthy and tasty vegetable rich in folate iron. There are plenty amaranth leaves benefits in terms of health and these include a source of minerals and vitamins which contribute immensely to health and wellness and the fact that amaranth leaves contain only traces of fats and no cholesterol. It is also known to contain vitamin K because of its green leaves. It is especially good in pregnancy to help with iron efficiencies. Indeed more health benefits can be found here
Today, we are going to prepare amaranth leaves in a very simple African style. This is a Zambian recipe but is common in other African countries as well. The recipe is outlined below;
Recipe for Amaranth leaves
Ingredients
Amaranth (bondwe) bundles (1 kg)
2 tablespoons cooking oil
A pinch of salt
1 medium onion
1 medium tomato (optional)
Prep time: 15 minutes
Cook time: 7 minutes
Method
- Start by separating the leaves from the stalks of your bundles
- Wash the leaves thoroughly and then set them aside
- Heat 3 tablespoons of cooking oil in a pot or pan
- Chop some onions and add into the pot. At this point, you can also add some diced tomatoes
- Add salt
- Mix well together and stir
- Add the leaves and stir continuously for about 5 minutes
- The dish is now ready to serve
- Serve with nshima/pap/ugali as a side dish along with a protein dish such as Kapenta/Sardines and Vinkubala/Mopane worms
Cooking tip
Amaranth cooks really fast and tends to become yellowish to brown if overcooked. Be sure not to close the pan with a lid to maintain its green colour.
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Nutrition facts
High in folate iron. Very good for children and pregnant women
