Malabar Spinach Curry
Malabar Spinach Curry, known as 'Vali Shaak' in Gujarati or 'Basale Sasam' in Kannada, is a vibrant, mildly spiced curry made from the thick, succulent leaves and stems of the Malabar spinach plant. It typically features a base of mustard seeds, turmeric, and green chilies, often enriched with coconut or peanuts. This dish is a staple in the coastal and southern regions of India, particularly in states like Kerala, Karnataka, and Goa.
🍽️ Nutrition at a glance
This curry is relatively low in calories and fat, making it a light yet nutrient-dense meal. It is an excellent source of vitamins A and C, iron, and calcium, with a good amount of dietary fiber from the leafy greens and legumes often added.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 5 g |
| Carbs | 15 g |
| Fat | 5 g |
| Fiber | 6 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Vitamin A | 350 µg RAE |
| Vitamin C | 45 mg |
| Calcium | 180 mg |
| Iron | 3.5 mg |
| Potassium | 500 mg |
| Magnesium | 50 mg |
| Folate | 80 µg |
| Vitamin K | 120 µg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
Unlike true spinach, Malabar spinach is a climbing vine that thrives in hot, humid climates, making it a crucial year-round green in tropical regions. Its slightly mucilaginous texture when cooked is a unique characteristic that helps thicken the curry naturally.
