Red Amaranth Greens Recipe – Traditional Indian Stir-Fry with Mustard Oil

Last Updated on 4 months by Neha Deshmukh

Red Amaranth Greens Recipe – Traditional Indian Stir-Fry with Mustard Oil

Hey everyone! Today, I’m sharing a recipe that’s close to my heart – a simple yet incredibly flavorful stir-fry of red amaranth greens (also known as lal bhaji or chulai saag). This dish is a staple in many Indian households, and it’s one I grew up with. It’s quick, healthy, and tastes amazing with a simple dal and rice. Let’s get cooking!

Why You’ll Love This Recipe

This red amaranth recipe is more than just a quick weeknight meal. It’s a taste of home, packed with nutrients, and surprisingly easy to make. It’s a fantastic way to incorporate more greens into your diet, and the unique flavor profile – thanks to the mustard oil – is something special. Plus, it comes together in under 15 minutes!

Ingredients

Here’s what you’ll need to make this delicious red amaranth stir-fry:

• 1 big bunch red amaranth leaves (approximately 200g)
• 1 tablespoon mustard oil (15ml)
• 2 dry red chilies
• 2 garlic cloves
• 0.5 teaspoon black mustard seeds (2.5ml)
• 2 fresh green chilies
• 1 tablespoon ghee (15ml)
• 0.5 teaspoon salt (2.5ml)

Ingredient Notes

Let’s talk ingredients! A few little tips can make all the difference:

• Red Amaranth: Look for vibrant, fresh leaves. They should be firm and not wilted.
• Mustard Oil: This is key to the authentic flavor. Don’t skip it if you can help it!
• Dry Red Chilies: Adjust the quantity based on your spice preference. I like to use Byadagi chilies for color and mild heat.
• Ghee: While oil can be used, ghee adds a lovely richness and aroma.
• Fresh Green Chilies: Serranos or Thai green chilies work well. Remove the seeds for less heat.

Mustard Oil: The Authentic Flavor

Mustard oil has a pungent aroma and a distinctive flavor that’s essential to many Indian dishes, especially in North India. It’s traditionally used for its warming properties and unique taste. Don’t be put off by the smell when it’s heated – it mellows out beautifully during cooking!

Red Amaranth (Cholai/Shaak): Nutritional Benefits & Varieties

Red amaranth is a nutritional powerhouse! It’s packed with iron, calcium, and vitamins. It’s also a good source of fiber. You’ll find different varieties of amaranth – some with broader leaves, others with narrower ones. All are delicious and work well in this recipe.

Regional Variations in Preparation

This recipe is pretty standard across many North Indian homes, but you’ll find slight variations. Some people add a pinch of asafoetida (hing) along with the mustard seeds for extra flavor and digestive benefits. Others like to add a squeeze of lemon juice at the end for a touch of tang.

Step-By-Step Instructions

Alright, let’s get cooking!

1. First, wash and finely chop the red amaranth leaves and stems. Don’t discard the stems – they’re nutritious!
2. Heat the mustard oil in a heavy-bottomed pan over medium heat. It’s important to heat the oil well; you’ll see it start to smoke slightly.
3. Add the sliced garlic, dry red chilies, and mustard seeds. Let them sizzle for about 30-60 seconds, until the mustard seeds pop.
4. Now, add the chopped amaranth greens and salt. Stir well to combine.
5. Cook for 5-10 minutes, stirring occasionally, until the greens have wilted and reduced in volume.
6. Adjust the salt if needed. Add the ghee and fresh green chilies. Cook for another 2 minutes, stirring constantly.
7. Serve warm with steamed rice and your favorite dal!

Expert Tips

Here are a few tips to help you nail this recipe:

• Achieving the Perfect Texture: You want the greens to be tender but still have a little bit of bite. Overcooking will make them mushy.
• Controlling the Spice Level: Adjust the number of green and red chilies to suit your taste.
• Don’t overcrowd the pan: Cook in batches if necessary to ensure the greens cook evenly.

Variations

Want to switch things up? Here are a few ideas:

• Vegan Adaptation: Simply substitute the ghee with a plant-based oil like coconut oil or avocado oil.
• Gluten-Free Adaptation: This recipe is naturally gluten-free!
• Spice Level Adjustment (Mild to Spicy): Remove the seeds from the green chilies for a milder flavor, or add a pinch of red chili powder for extra heat.
• Festival Adaptation (Navratri/Fasting Friendly): Skip the onion and garlic for a fasting-friendly version.

Serving Suggestions

This red amaranth stir-fry is fantastic with:

• Steamed rice
• Dal (lentils) – a simple toor dal or masoor dal works beautifully.
• Roti or chapati (Indian flatbread)
• A side of yogurt (raita) to cool things down.

Storage Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently on the stovetop or in the microwave.

FAQs

Let’s answer some common questions:

What are the health benefits of red amaranth greens?

Red amaranth is incredibly nutritious! It’s a great source of iron, calcium, vitamin C, and fiber. It’s also believed to have antioxidant and anti-inflammatory properties.

Can I use another oil instead of mustard oil? What would be the impact on the flavor?

You can, but the flavor will be significantly different. Mustard oil gives this dish its unique, pungent taste. If you must substitute, use a neutral oil like vegetable oil, but be prepared for a less authentic flavor.

How do I know when the red amaranth is fully cooked?

The greens should be wilted and tender, but still have a slight bite. They will have reduced in volume considerably.

Can I add other vegetables to this stir-fry?

Absolutely! Potatoes, spinach, or even a little chopped onion can be added.

What is the best way to clean and prepare red amaranth leaves?

Wash the leaves thoroughly under cold water to remove any dirt or grit. Chop them finely, including the tender stems.