Discover the delightful flavors of Potato Greens, a traditional dish featuring tender potato leaves cooked with your choice of meat or fish. Perfectly seasoned and served over fluffy rice, this recipe combines wholesome ingredients into a hearty and satisfying meal. Ideal for a comforting lunch or dinner, Potato Greens is a must-try for any home cook looking to explore new and flavorful dishes.

Ingredients:

- 1 bunch of fresh potato leaves (washed and chopped)

- 1 lb (450g) of meat (beef or lamb) or fish (your choice), cut into chunks

- 1 large onion, finely chopped

- 3 cloves of garlic, minced

- 2 tomatoes, chopped

- 1/4 cup of vegetable oil

- 1 tsp ground cumin

- 1 tsp ground coriander

- 1/2 tsp turmeric

- 1/2 tsp paprika

- Salt and pepper to taste

- 1-2 cups of water or broth

- Cooked rice, for serving

Instructions:

Prepare the Meat/Fish: In a large pot or Dutch oven, heat the vegetable oil over medium-high heat. Add the chopped onion and garlic, and sauté until the onions are translucent.

Brown the Meat/Fish: Add the meat or fish chunks to the pot. Cook until browned on all sides.

Add Tomatoes and Spices: Stir in the chopped tomatoes, cumin, coriander, turmeric, paprika, salt, and pepper. Cook for a few minutes until the tomatoes are softened and the spices are fragrant.

Cook the Potato Greens: Add the chopped potato leaves to the pot and stir well. Pour in the water or broth to cover the ingredients. Bring to a boil, then reduce the heat to low and simmer for about 30-40 minutes, or until the meat is tender and the potato leaves are fully cooked.

Adjust Seasoning: Taste and adjust seasoning if needed.

Serve: Spoon the Potato Greens over a bed of cooked rice. Enjoy your hearty and flavorful meal!

Feel free to customize the recipe with your favorite herbs or spices to suit your taste.

Nutritional Values:

Potato Leaves:

 - Calories: 40

 - Protein: 2g

 - Carbohydrates: 7g

 - Fiber: 3g

 - Vitamin A: 2,500 IU

 - Vitamin C: 30 mg

 - Calcium: 70 mg

 - Iron: 2 mg

Benefits:

 - Rich in vitamins A and C, supporting immune function and skin health.

 - Provides calcium and iron, which are essential for bone health and preventing anemia.

 - Contains antioxidants that help protect cells from damage.

Meat (Beef or Lamb)

 - Calories: 250

 - Protein: 26g

 - Fat: 17g

 - Iron: 2.6 mg

 - Vitamin B12: 2.6 µg

Benefits:

 - High-quality protein essential for muscle repair and growth.

 - Iron supports oxygen transport in the blood and helps prevent anemia.

 - Vitamin B12 is important for nerve function and red blood cell formation.

Fish

 - Calories: 206

 - Protein: 22g

 - Fat: 13g

 - Omega-3 Fatty Acids: 2,260 mg

 - Vitamin D: 570 IU

Benefits:

 - Omega-3 fatty acids support heart health and reduce inflammation.

 - Vitamin D promotes bone health and immune function.

 - Provides high-quality protein with essential amino acids.

Onion:

 - Calories: 40

 - Protein: 1g

 - Carbohydrates: 9g

 - Fiber: 1.7g

 - Vitamin C: 8.1 mg

Benefits:

 - Contains antioxidants like quercetin and sulfur compounds that support heart health and have anti-inflammatory properties.

 - Provides fiber that supports a healthy digestive system.

Garlic:

 - Calories: 149

 - Protein: 6g

 - Carbohydrates: 33g

 - Fiber: 2.1g

 - Vitamin C: 31 mg

Benefits:

 - Known for its antibacterial properties, boosting the immune system and fighting infections.

 - May help reduce cholesterol levels and blood pressure.

Tomatoes

 - Calories: 18

 - Protein: 0.9g

 - Carbohydrates: 3.9g

 - Fiber: 1.2g

 - Vitamin C: 14 mg

 - Lycopene: 2573 µg

Benefit:

 - Rich in lycopene, which is linked to reduced risk of chronic diseases.

 - Vitamin C supports immune health and skin repair.

Vegetable Oil:

 - Calories: 884

 - Fat: 100g

 - Saturated Fat: 14g

 - Vitamin E: 14 mg

Benefits:

 - Provides essential fats necessary for cell function.

 - Vitamin E acts as an antioxidant, protecting cells from damage.