Indian spiced greens

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
22%
Indian spiced greens
20 min.
4
150kcal

Suggestions


Discover the vibrant flavors of Indian cuisine with this delightful recipe for Indian Spiced Greens. It’s a harmonious blend of spices and fresh greens that not only tantalizes the taste buds but also nourishes the body. Perfect for a quick side dish, this vegan, gluten-free, and dairy-free option brings a burst of color to any meal, all in just 20 minutes!

The magic begins with the aromatic sizzle of cumin and mustard seeds, which sets the stage for an explosion of flavors. As the spices mingle with freshly chopped green chillies and grated ginger, your kitchen will fill with an irresistible fragrance that promises a delicious experience. The vibrant shredded greens—be it kale, Brussels sprouts, or your personal favorite—together with sweet peas, create a nutrient-dense dish that’s as healthy as it is hearty.

Finish off this easy dish with a splash of zesty lemon juice and a sprinkle of fresh coriander and unsweetened desiccated coconut for added texture and flavor. The result? A stunning side that pairs beautifully with any Indian main course or can simply be enjoyed on its own. Grab your frying pan or wok, and let's whip up something extraordinary that celebrates the best of plant-based cooking!

Ingredients

  • tbsp vegetable oil 
  • tsp cumin seeds 
  • 0.5 tsp mustard seeds 
  •  to 2 chilies slit green finely chopped
  • large piece ginger fresh grated
  • 0.5 tsp turmeric 
  • 500 brussels sprouts shredded or any other such as kale, brussels sprouts,
  • 100 pea-mond dressing 
  •  juice of lemon 
  • 0.5 tsp ground coriander 
  • small bunch cilantro leaves roughly chopped
  • tbsp coconut flakes unsweetened

Equipment

  • frying pan
  • wok

Directions

  1. Heat the oil in a large non-stick pan or wok, sizzle the cumin and mustard seeds for 1 min, then add the chilli, ginger and turmeric. Fry until aromatic, then add the greens, a pinch of salt, a splash of water and the peas.
  2. Cover the pan and cook for 4-5 mins until the greens have wilted.
  3. Add the lemon juice, ground coriander, half the fresh coriander and half the desiccated coconut, then toss everything together. Pile into a serving dish and scatter with the rest of the coconut and coriander.

Nutrition Facts

Calories150kcal
Protein16.09%
Fat31.84%
Carbs52.07%

Properties

Glycemic Index
32.5
Glycemic Load
3.58
Inflammation Score
-10
Nutrition Score
20.597826232081%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
4.22mg
Luteolin
0.41mg
Kaempferol
1.08mg
Quercetin
3.49mg

Nutrients percent of daily need

Calories:149.85kcal
7.49%
Fat:5.84g
8.98%
Saturated Fat:2.09g
13.07%
Carbohydrates:21.48g
7.16%
Net Carbohydrates:12.86g
4.68%
Sugar:5.53g
6.15%
Cholesterol:0mg
0%
Sodium:185.35mg
8.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:6.64g
13.28%
Vitamin K:234.22µg
223.06%
Vitamin C:115.49mg
139.99%
Fiber:8.62g
34.48%
Manganese:0.67mg
33.57%
Folate:131.97µg
32.99%
Vitamin A:1088.41IU
21.77%
Potassium:615.76mg
17.59%
Iron:3.04mg
16.86%
Vitamin B6:0.32mg
16.19%
Vitamin B1:0.24mg
15.71%
Phosphorus:138.9mg
13.89%
Magnesium:50.09mg
12.52%
Vitamin E:1.56mg
10.42%
Copper:0.19mg
9.7%
Vitamin B2:0.14mg
8.08%
Calcium:68.87mg
6.89%
Zinc:0.98mg
6.54%
Vitamin B3:1.17mg
5.84%
Vitamin B5:0.54mg
5.36%
Selenium:3.74µg
5.35%