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Written by Navneet Kaur, M.Sc. Nutrition & Dietetics


Top 10 Healthiest Green Leafy Vegetables

Embark on a culinary journey through the vibrant world of Indian leafy greens, where tradition meets health. Discover the top 10 green leafy vegetables that add both flavor and nutritional richness to India's diverse cuisine. 


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A staple in Indian kitchens, spinach is rich in iron and vitamins. From classic Palak Paneer to nutritious lentil soups, its versatility makes it a beloved green in various Indian dishes. 

1.  Spinach (Palak)  

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Mustard greens, known as Sarson ka Saag, are popular in Northern Indian cuisine. This leafy green, cooked with spices, is a winter delicacy often served with makki di roti. 

2. Mustard Greens (Sarson ka       Saag) 

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Methi, or fenugreek leaves, add a distinct bitter-sweet flavor to Indian dishes. Commonly used in curries, flatbreads, and lentil preparations, methi is cherished for its unique taste and health benefits. 

3.  Fenugreek Leaves (Methi) 

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Excellent source of vitamins B6, C, and iron. Promotes digestion and boosts metabolism. 

4.  Radish Greens

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Amaranth leaves, or Chaulai Saag, are consumed across India. Rich in vitamins and minerals, these leaves are used in curries, stir-fries, or combined with lentils for a nutritious meal. 

5. Amaranth Leaves (Chaulai        Saag)

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Drumstick leaves, known as Murungai Keerai, are commonly used in South Indian cooking. They are often added to sambar or cooked with lentils to enhance both flavor and nutritional content. 

6.  Drumstick Leaves       (Murungai Keerai)  

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Popular in Bengali cuisine, Pui Shaak or Malabar Spinach is a nutrient-rich green. Its tender leaves are used in traditional dishes, and its mild taste makes it a versatile ingredient. 

7.  Basella Alba (Pui Shaak)  

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Colocasia leaves, called Patra, are widely used in Western India. Rolled with gram flour and spices, they are steamed and then sliced, creating a flavorful snack or side dish. 

8. Colocasia Leaves (Patra) 

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Brahmi, known as Ondelaga in Kannada, is an Ayurvedic herb used in South Indian cuisine. Its leaves are often added to salads, chutneys, or used in traditional herbal concoctions. 

9. Brahmi (Ondelaga) 

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Gongura, or Indian sorrel, is popular in Andhra Pradesh. Its tangy leaves are used to prepare pickles, chutneys, and curries, adding a distinctive flavor to the regional cuisine. 

10.  Indian Sorrel (Gongura) 

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These Indian leafy greens not only contribute to the rich tapestry of Indian cuisine but also offer a myriad of health benefits. Incorporate these verdant delights into your meals for a taste of tradition and a boost to your well-being!  


Photo by Freepik

Photo by Freepik

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