Malabar Spinach is a popular tropical green leafy vegetable. There are two varieties; one with a green stem and the other with red. The plant is a creeping vine with thick, dark green glossy leaves. It needs trellis or support to spread and grow. It thrives well in hot humid climate with moist fertile soil. The leaves and tender stems are used in soups, curries, stews, stir-fries, etc.
Some of the health benefits of malabar spinach are as follows:
Some of the health benefits of malabar spinach are as follows:
- It contains a good amount of vitamins, minerals and antioxidants.
- Low in calories and fat.
- Good source of fiber and mucilage that aids in smooth digestion.
- Rich in Vitamin A that helps in maintaining healthy skin and good eye sight.
- Excellent source of iron.
- Presence of potassium helps control heart rate and blood pressure.
- Regular consumption helps in the prevention of osteoporosis (weakness of bones) and iron-deficiency anemia.
Malabar Spinach harvested from our garden
How to grow Malabar Spinach
- The plant can be grown from either seeds or cuttings.
- Soak seeds in water the night before planting them. Sow seeds 1/4” deep and 4” apart, cover with soil. Water well and keep the soil moist till seeds germinate.
- To grow from cuttings, place tough stems in a glass of water till they get roots. Use healthy fresh stems from the grocery store.
- Once the stems develop roots, plant them into the soil, 4" apart and water well.
- Install a trellis or support for the plant to climb and grow.
- Water frequently to keep the soil moist and fertilize occasionally.
- To harvest, clip leaves and tender stems when required for consumption. For best flavour, harvest before the vine flowers.