By Dr.Sirisha Potluri:
Amaranth greens are great greens to grow in our back yards , they give multiple Harvest from the same plant.
Along with nutrients like vitamin A , B6 , C and soluble and insoluble fiber, Amaranth greens perhaps have the highest concentrations of vitamin-K of all the edible green-leafy vegetables. 100 g of fresh greens provides 1140 μg or 950% of daily vitamin-K requirements. Vitamin-K plays a vital role in strengthening the bone mass by promoting osteoblastic activity in the bone cells. Additionally, it also has an established role in patients with Alzheimer’s disease by limiting neuronal damage in the brain.
There is research being done Vitamin K levels and heart disease too.
Ingredients
Thotakura/ Amaranth greens -3-4 cups
Plant based yogurt ( I made yogurt with soy milk)
Thadkha ingredients ( mustard seeds , fenugreek seeds, turmeric , curry leaves )
Spicy paste to mix in the yogurt ( blend ginger , green chillis , cumin seeds into a fine paste )
Procedure
Thoroughly wash thotakura/ Amaranth greens and thinly dice them.
I used plant based yogurt ( soy or peanut yogurt) add 3 cups of water for 1 cup of yogurt and 2-3 teaspoons of rice flour and mix everything good with out lumps.
Make a paste of ginger(2 ich ) , green (6-7)chili’s and 1tablespoon of cumin seeds and mix this paste in the yogurt.
Heat a thick bottom pan and add , 1/2 teaspoon of fenugreek seeds , 1 teaspoon of mustard seeds , 1 teaspoon turmeric and curry leaves , 4-5 cloves of garlic ,sauté all these for 2-3 minutes and add chopped amaranth leaves , and mix everything and add salt to taste. Cook greens for 4-5 minutes, now add the thin yogurt ( it should be the consistency of majjiga ) mixture into greens and cook for 5 minutes.
Enjoy with rice / quinoa / millets .