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bachali kura.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher

ALSO KNOWN AS

Malabar SpinachPoi SaagBachaliIndian spinachCeylon spinachBasella albaBasella rubraPui ShakVine SpinachClimbing SpinachBasaleMayalu

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SERVING

CALORIES

PROTEIN

1.8g

CARBS

3.4g

FAT

0.30g

FIBER

2.1g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories19kcal—

Protein1.8g4%

Carbohydrates3.4g1%

Fiber2.1g8%

Sugar1.3g3%

Total fat0.30g0%

Saturated fat0.06g0%

Trans fat0g—

Cholesterol0mg0%

Water93.1g—

MINERALS

Sodium24mg1%

Potassium510mg11%

Calcium109mg8%

Iron1.2mg7%

Magnesium65mg15%

Phosphorus52mg4%

Zinc0.43mg4%

Copper0.13mg14%

Manganese0.78mg34%

Selenium0.90µg2%

VITAMINS

Vitamin A400µg44%

Vitamin C102mg113%

Vitamin D0µg0%

Vitamin E0.50mg3%

Thiamin (B1)0.05mg4%

Riboflavin (B2)0.10mg8%

Niacin (B3)0.50mg3%

Pantothenic acid (B5)0.05mg1%

Vitamin B60.25mg15%

Folate (B9)140µg35%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup25g

HEALTH BENEFITS

Why eat it.

✓Rich in Vitamin A and Vitamin C, which support immune function and vision health.
✓Good source of iron and calcium, essential for healthy blood and strong bones.
✓High in dietary fiber, aiding digestion and promoting gut health.
✓Contains antioxidants that help protect the body against free radical damage.

COOKING TIPS

In the kitchen.

1The leaves and tender stems are edible. Chop the thicker stems and cook them for a few minutes before adding the leaves, as they take longer to soften.
2When cooked, it develops a slightly mucilaginous texture, similar to okra, which can act as a natural thickener for stews, curries, and soups like dal.
3It can be used as a substitute for spinach in many recipes, but note that it cooks down significantly and releases more moisture.
4Pairs well with lentils, coconut, garlic, and tamarind in traditional South Indian preparations like 'Bachali Kura Pappu' (lentil stew).

STORAGE

Keep it fresh.

Store unwashed leaves and stems in a perforated plastic bag in the refrigerator's crisper drawer for up to 3-5 days.
Avoid washing before storage as excess moisture can cause the leaves to wilt and spoil faster.

FAQ

Frequently asked questions.

Is Bachali Kura healthy?

Yes, Bachali Kura is highly nutritious and low in calories, containing only 19 calories per 100g. It is an excellent source of vitamins A and C, iron, and calcium, which support immune function, bone health, and vision.

What are the health benefits of Bachali Kura?

Bachali Kura provides essential antioxidants that protect the body from free radical damage and is high in dietary fiber, which promotes gut health. Its high iron content is beneficial for healthy blood, while its calcium levels support strong bones.

Is Bachali Kura keto-friendly?

Yes, Bachali Kura is very keto-friendly. With only 3.4g of carbohydrates per 100g and a high fiber content, it has a very low net carb count, making it ideal for low-carb and ketogenic diets.

Is Bachali Kura vegan and gluten-free?

Yes, Bachali Kura is a naturally occurring plant-based leafy green. It is 100% vegan and gluten-free, making it safe for individuals with celiac disease or those following a plant-based lifestyle.

What does Bachali Kura taste like?

It has a mild, slightly peppery flavor with a hint of citrus. When cooked, it develops a mucilaginous (thickening) texture similar to okra, which makes it excellent for thickening stews and dals.

How do you cook Bachali Kura?

It is most commonly used in Indian cuisine to make 'Bachali Kura Pappu' (lentils with Malabar spinach) or stir-fried with garlic and spices. It can also be added to soups, stews, and curries where its thickening properties are desired.

Can I eat Bachali Kura raw?

Yes, the young, tender leaves of Bachali Kura can be eaten raw in salads or used in sandwiches. However, many people prefer it cooked because the heat softens its thick, succulent leaves and balances its unique texture.

How do you store Bachali Kura and how long does it last?

Store unwashed leaves in a perforated plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 3 to 5 days; you should discard it if the leaves become excessively slimy or turn yellow.

Is Bachali Kura the same as regular spinach?

No, Bachali Kura (also known as Malabar Spinach) is a different species from common spinach. It has thicker, heart-shaped leaves and a more succulent, vine-like growth habit, though it can be used as a substitute for regular spinach in many recipes.

Is Bachali Kura good for weight loss?

Yes, it is an excellent food for weight loss because it is very low in calories and fat while being high in fiber. The fiber content helps you feel full for longer, reducing overall calorie intake throughout the day.

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