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Per 100g
Nutrition data source: USDA FoodData Central
A traditional Karnataka-style sambar featuring tender Malabar spinach in a tangy tamarind and lentil gravy. It's a comforting, nutritious dish that pairs perfectly with steamed rice, idli, or dosa.
A traditional dry curry from coastal Karnataka, this Basale Soppu Ajadina features tender Malabar spinach and black chickpeas simmered in a freshly ground, aromatic coconut masala. 'Ajadina' means 'dry' in Tulu, perfectly describing its semi-dry consistency. This dish offers a delightful balance of spicy, tangy, and subtly sweet flavors, making it a perfect accompaniment to steamed rice.
A classic Mangalorean curry featuring tender Malabar spinach and chickpeas simmered in a fragrant, spicy coconut gravy. This tangy and savory dish, known as gassi, is a coastal Karnataka specialty best enjoyed with steamed rice.
Yes, basale soppu is highly nutritious and low in calories, providing 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 blood health.
It provides significant amounts of fiber for digestion and antioxidants like lutein and zeaxanthin for eye health. Its high vitamin C content aids in skin health and iron absorption, while its calcium content supports strong bones.
Yes, with only 19 calories and 0.3g of fat per 100g, it is an excellent choice for weight management. Its high dietary fiber content also helps promote a feeling of fullness, which can reduce overall calorie intake.
Yes, it is very keto-friendly as it contains only 3.4g of carbohydrates per 100g. It is a great way to add volume and essential micronutrients to low-carb meals without significantly impacting daily carb limits.
Yes, basale soppu is a plant-based leafy vegetable, making it naturally vegan and gluten-free. It is a safe and nutritious addition to both diets and is often used as a base for plant-based curries.
It is commonly used in dals, curries (like Basale Gassi), and stir-fries. Both the thick leaves and tender stems are chopped and cooked until tender, often paired with lentils, coconut, or garlic for flavor.
It has a mild, slightly peppery flavor similar to regular spinach but with a distinct mucilaginous (slimy) texture when cooked. The leaves are thicker and more succulent than common spinach, holding their shape better in stews.
basale soppu is a versatile ingredient found in cuisines around the world. With 19 calories per 100g and 1.8 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 1 recipes featuring basale soppu with step-by-step instructions.
Browse recipes →Store unwashed leaves in a perforated plastic bag in the refrigerator's crisper drawer. It typically stays fresh for 3 to 5 days; avoid washing the leaves until right before use to prevent premature wilting or rot.
Like okra, basale soppu contains mucilage, which creates a slippery texture when heated. This property acts as a natural thickener for soups and stews, though stir-frying quickly on high heat can help minimize the sliminess.
Yes, the young, tender leaves can be eaten raw in salads or sandwiches. However, because of its thick texture and mild mucilage, most people prefer it cooked in savory dishes like soups or stir-fries.
