Water Amaranth (Ponnaganni Kura / Alternanthera sessilis) is considered a nutrient powerhouse in South Indian cuisine and Ayurvedic tradition.
This leafy green is very easy to grow. Plant it in a sunny spot, and it will spread on its own without much care. Even in colder places like Boston, it often returns the next year from root remnants. Planting it next to a wall provides extra warmth and protection, helping it thrive and produce tender leaves throughout the season.
You can even use the tender stems in addition to leaves in cooking. Tender stems are edible and contain similar nutrients as the leaves—rich in iron, calcium, vitamin A, and antioxidants.
They add a slightly crunchy texture and enhance flavor when cooked with the leaves.
Select Only Young, Tender Stems – These snap easily when bent.
Chop Finely – Helps them cook evenly and blend with the leaves.
Cook Well – Include them in stir-fries, dals, or curries and cook until soft, as they take slightly longer than leaves to become tender.
Avoid Hard, fibrous stems, as they can be stringy and unpleasant to chew. I give these hard stems to friends as they can easily grow in any soil.
I save the hard, fibrous stems and share them with friends, as they root easily in almost any soil with minimal care. It’s a simple way to grow more plants and enjoy this nutritious green year after year.
Key Health Benefits
1. Rich in Nutrients
- Vitamins: High in Vitamin A, C, and some B vitamins.
- Minerals: Excellent source of iron, calcium, and magnesium.
- Antioxidants: Contains beta-carotene, lutein, and other phytonutrients that protect cells.
2. Eye Health
- High Vitamin A and carotenoids help maintain good vision and may protect against night blindness.
3. Improves Blood Health
- Iron content supports hemoglobin production, helping with anemia and fatigue.
4. Bone Strength
- Calcium and magnesium support strong bones and teeth, especially beneficial for growing children and aging adults.
5. Skin and Hair
- Antioxidants and vitamins promote healthy skin tone and may reduce signs of aging. Traditionally used for hair nourishment.
6. Digestive Benefits
- High fiber supports healthy digestion and helps prevent constipation.
7. Cooling and Detoxifying
- In Ayurveda, it is considered a “cooling green” that helps balance body heat and detoxify the liver.
8. Anti-Inflammatory Properties
- Contains compounds that may reduce inflammation, supporting joint and tissue health.
Recipes:
Water amaranth leaf and lentil stew.
Amaranth leaf saute
Ponnaganti smoothie
Ponnaganni Kura with Mung Beans (Water Amaranth & Mung Dal stew)
This Water Amaranth Dal is a vibrant blend of earthy greens, creamy mung beans, and gentle spices, creating a nourishing dish that’s as comforting as it is wholesome. Each bite carries the fresh, delicate flavor of tender ponnaganni leaves, enriched by the natural sweetness of tomatoes and a hint of warmth from garlic and chili. Perfect with rice or roti, this protein-packed curry is a true celebration of garden-fresh goodness and South Indian tradition.
Ingredients
- 4 cups water amaranth (ponnaganni) leaves, chopped
- 1 cup tender stems, diced
- 2 cups split mung beans (yellow moong dal)
- 6 Roma tomatoes, diced
- ½ red onion, diced (optional)
- 3 cloves garlic, crushed (optional)
- 2 tbsp olive oil
- 1 tbsp salt (or to taste)
- ½–1 tbsp chili powder (adjust to taste)
- ½ tsp turmeric powder
- Water, as needed
- Juice from one lemon
- Tempering (optional): mustard seeds, curry leaves, dried red chili
Instructions
- Prepare the Mung Beans
- Lightly fry 2 cups split mung beans in a dry pan for 2 minutes.
- Add water (enough to cover), bring to a boil, and cook on high for 5 minutes. Set aside.
- Cook the Vegetables
- Heat 2 tbsp olive oil in a pan.
- Sauté crushed garlic (if using) until fragrant.
- Add onion (if using) and sauté until translucent.
- Add diced tender stems and sauté for 2 minutes.
- Stir in diced tomatoes and cook for 5 minutes.
- Add chopped water amaranth leaves and sauté for another 5 minutes.
- Combine and Season
- Add the lightly cooked mung beans with their cooking water to the pan.
- Season with salt, chili powder, and turmeric.
- Adjust water for desired consistency (thick or slightly soupy).
- Cover and cook on low for 15 minutes until everything blends well.
- Add lemon juice at the end.
- Optional Tempering
- Heat a small amount of oil separately. Add mustard seeds, jeera, urad dal curry leaves, and dried red chili.
- Pour over the dish just before serving for added flavor.
Serving Suggestion
Serve hot with steamed rice, millet, or chapati. You can have it by itself for a low carb nutrient-rich meal. This dish is naturally wholesome, protein-rich, and packed with nutrients.
Cooking Tips
- You can make this recipe with any leafy greens like spinach, amaranth, or kale.
- Skip the water and mung beans for a quick sauté version, resulting in a thick, dry-style curry.
- Adjust spices to your taste or add fresh herbs like coriander for extra flavor.
