Basella
Basella albaClinical Encyclopedia
Basella provides 23 kcal, 2g of protein, 4g of carbohydrates, and 1g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.
Basella, commonly known as Malabar spinach, is a leafy vegetable rich in vitamins and minerals, particularly Vitamin A and calcium. It is known for its succulent leaves and is often used in various culinary dishes.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Complete Micronutrient Breakdown
Detailed concentration of essential micronutrients per 100g serving.
Vitamins
Minerals
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best consumed cooked to enhance digestibility; can be sautéed, added to soups, or used in salads.
Smart Selection & Storage
Choose fresh, vibrant green leaves without wilting or yellowing for the best quality.
Keep Basella in a plastic bag in the refrigerator to maintain its freshness for up to a week.
Myths vs Realities
Healthy Recipes
Basella and Quinoa Salad
A refreshing salad combining the nutritious Basella leaves with protein-packed quinoa, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 2 cups fresh Basella leaves
- 1/2 cup cherry tomatoes, halved
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, Basella leaves, and cherry tomatoes.
- 2. Drizzle with olive oil and lemon juice, then toss gently to combine.
- 3. Top with crumbled feta cheese, season with salt and pepper, and serve chilled.
Basella Smoothie Bowl
A vibrant smoothie bowl packed with vitamins, featuring Basella, banana, and almond milk, topped with your favorite fruits.
- 1 cup fresh Basella leaves
- 1 ripe banana
- 1 cup almond milk
- 1 tablespoon chia seeds
- 1/4 cup granola
- Fresh fruits for topping (e.g., berries, kiwi)
- 1. Blend Basella leaves, banana, and almond milk until smooth.
- 2. Pour the smoothie into a bowl and sprinkle chia seeds and granola on top.
- 3. Decorate with fresh fruits and enjoy immediately.
Basella Stir-Fry with Tofu
A quick and healthy stir-fry featuring Basella and tofu, packed with flavor and nutrients, perfect for a weeknight meal.
- 2 cups fresh Basella leaves
- 1 block firm tofu, cubed
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 garlic clove, minced
- 1 teaspoon ginger, grated
- 1 cup bell peppers, sliced
- 1. Heat sesame oil in a pan over medium heat and add garlic and ginger, sautéing until fragrant.
- 2. Add cubed tofu and bell peppers, cooking until the tofu is golden.
- 3. Stir in Basella leaves and soy sauce, cooking until the leaves are wilted, then serve hot.
Basella and Chickpea Curry
A hearty and flavorful curry made with Basella and chickpeas, perfect for a comforting meal that’s rich in protein and fiber.
- 2 cups fresh Basella leaves
- 1 can chickpeas, drained
- 1 onion, chopped
- 2 tomatoes, diced
- 1 tablespoon curry powder
- 1 cup coconut milk
- Salt to taste
- 1. In a pot, sauté onions until translucent, then add tomatoes and cook until soft.
- 2. Stir in curry powder and chickpeas, cooking for a few minutes.
- 3. Add coconut milk and Basella leaves, simmering until the leaves are tender, then serve with rice.
Basella Omelette
A protein-rich omelette filled with Basella and herbs, making for a nutritious breakfast or brunch option.
- 3 eggs
- 1 cup fresh Basella leaves, chopped
- 1/4 cup onion, diced
- 1/4 cup bell pepper, diced
- Salt and pepper to taste
- 1 tablespoon olive oil
- 1. Whisk the eggs in a bowl and season with salt and pepper.
- 2. Heat olive oil in a skillet, add onions and bell peppers, sautéing until soft.
- 3. Add Basella leaves and pour the eggs over the vegetables, cooking until set, then fold and serve.
Basella Pesto Pasta
A unique twist on traditional pesto, using Basella to create a vibrant and healthy pasta dish that’s quick to prepare.
- 2 cups fresh Basella leaves
- 1/2 cup walnuts
- 1/4 cup Parmesan cheese
- 1/2 cup olive oil
- 1 garlic clove
- 8 oz whole grain pasta
- 1. Cook the pasta according to package instructions and set aside.
- 2. In a food processor, blend Basella leaves, walnuts, Parmesan, garlic, and olive oil until smooth.
- 3. Toss the pesto with the cooked pasta and serve warm.
Basella Stuffed Bell Peppers
Colorful bell peppers stuffed with a mixture of Basella, rice, and spices, making for a nutritious and visually appealing dish.
- 4 bell peppers, halved and seeded
- 1 cup cooked brown rice
- 2 cups fresh Basella leaves, chopped
- 1/2 cup black beans, drained
- 1 teaspoon cumin
- Salt and pepper to taste
- 1. Preheat the oven to 375°F (190°C).
- 2. In a bowl, mix cooked rice, Basella, black beans, cumin, salt, and pepper.
- 3. Stuff the bell pepper halves with the mixture and bake for 25-30 minutes until the peppers are tender.
Basella and Avocado Toast
A simple yet delicious toast topped with mashed avocado and fresh Basella, perfect for a quick breakfast or snack.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 cup fresh Basella leaves
- Salt and pepper to taste
- Red pepper flakes (optional)
- 1. Toast the bread slices until golden brown.
- 2. Mash the avocado in a bowl and season with salt and pepper.
- 3. Spread the avocado on the toast, top with fresh Basella leaves, and sprinkle with red pepper flakes if desired.
Basella and Lentil Soup
A nourishing soup featuring Basella and lentils, providing a hearty meal that’s rich in protein and fiber.
- 1 cup lentils, rinsed
- 4 cups vegetable broth
- 2 cups fresh Basella leaves, chopped
- 1 onion, diced
- 2 carrots, diced
- 1 teaspoon thyme
- Salt and pepper to taste
- 1. In a pot, sauté onions and carrots until softened.
- 2. Add lentils, vegetable broth, thyme, salt, and pepper, bringing to a boil.
- 3. Reduce heat and simmer until lentils are tender, then stir in Basella leaves and cook for an additional 5 minutes.
Basella and Sweet Potato Fritters
Crispy fritters made with sweet potatoes and Basella, offering a delicious and healthy snack or side dish.
- 1 cup grated sweet potato
- 1 cup fresh Basella leaves, chopped
- 1/4 cup chickpea flour
- 1 egg
- Salt and pepper to taste
- Olive oil for frying
- 1. In a bowl, mix grated sweet potato, Basella, chickpea flour, egg, salt, and pepper until combined.
- 2. Heat olive oil in a pan and drop spoonfuls of the mixture, flattening slightly.
- 3. Fry until golden brown on both sides, then drain on paper towels and serve warm.
Frequently Asked Questions (FAQ)
What are the health benefits of Basella?
Basella is rich in vitamins A and C, calcium, and iron, promoting eye health, immune function, and bone strength.
How can I incorporate Basella into my diet?
You can add Basella to salads, stir-fries, soups, or use it as a substitute for spinach in various recipes.
Is Basella safe for everyone to eat?
Generally, Basella is safe for most people, but those with kidney issues should limit intake due to oxalates.
How should I store Basella?
Store Basella in a cool, dry place or refrigerate in a plastic bag to maintain freshness for up to a week.
Can I eat Basella raw?
Yes, Basella can be eaten raw, but cooking it can enhance its flavor and digestibility.
What nutrients are found in Basella?
Basella is high in vitamins A, C, calcium, and iron, making it a nutritious addition to your diet.
How does Basella compare to other leafy greens?
Basella has a unique flavor and is higher in calcium compared to many other leafy greens like spinach.
Can Basella be grown at home?
Yes, Basella is easy to grow in home gardens and thrives in warm climates with plenty of sunlight.