From the Garden to Your Table: 3 Healthy Recipes with Amla and Seasonal Vegetables
Discover delicious Indian recipes with amla (Indian gooseberry) and seasonal vegetables. Easy to prepare, packed with nutrients, homemade flavor, and the authentic touch of traditional cooking.
Looking for healthy meals without sacrificing flavor?
Introducing your new favorite secret: amla , a tangy, vitamin- rich Indian superfruit with deep roots in Ayurvedic medicine. For generations, Indian kitchens have relied on its power to strengthen the body, boost energy, and give skin that natural glow.
Whether in a fresh chutney, stir-fried with vegetables, or cooked in a comforting soup, amla pairs perfectly with seasonal vegetables to create easy, nutritious, and traditional dishes.
“I remember my mother adding a teaspoon of amla to our dal every winter—'it's good for your stomach, beta,' she'd say. And she was right.”
Why is Amla a Superfood?
Also known as the Indian gooseberry , amla is small, green, tangy... and incredibly potent! In Ayurveda, it's considered a rasayana , a natural rejuvenator that balances body and mind.
Health benefits (backed by science):
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Megadose of vitamin C : Up to 10 times more than an orange; essential for immunity , collagen and iron absorption .
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Cholesterol control: Studies show that amla can reduce LDL and triglycerides, and increase HDL naturally.
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Blood sugar regulation: Improves insulin sensitivity and stabilizes glucose levels.
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Powerful antioxidant : Rich in polyphenols that fight free radicals and support healthy aging.
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Improves digestion : Relieves intestinal inflammation, promotes metabolism and regulates digestion.
With just ½ teaspoon of amla powder or 1 fruit a day you can notice the difference in your well-being!
3 Easy Recipes with Amla and Fresh Seasonal Vegetables
1. Amla Chutney with Mint
Perfect with: dosas , parathas , pakoras or even a cheese board.
Ingredients: 4–5 fresh amlas (or 2 tsp amla powder ), ½ cup fresh mint , ½ cup fresh coriander , 1 green chili , ½ tsp cumin , juice of ½ lemon , salt to taste.
Preparation: Blend all ingredients until you get a smooth paste.
Nutrition Facts (2 tbsp): 10% DV Vitamin C | 2g Fiber | 0g Added Fat
2. Sauteed Vegetables with Amla
Ingredients: Carrot strips , zucchini slices , red bell pepper , 1 tsp grated amla or ½ tsp amla powder , ¼ tsp turmeric , ½ tsp cumin seeds , salt, 1 tbsp roasted peanuts (optional), oil or ghee.
Preparation: Sauté everything for 6–8 minutes. Add the peanuts at the end for a crunchy touch.
Nutritional value per serving: 7g protein | 5g fiber | 100% DV Vitamin C
3. Lentil Soup with Amla (Dal Style)
Ingredients: 1 cup yellow lentils , 1 tbsp chopped amla or 1 tsp amla powder , 1 garlic clove , ½ tsp ginger , ½ tsp turmeric , salt, 1 tbsp ghee , ½ tsp mustard seeds , 6–8 curry leaves.
Preparation: Cook the lentils with the spices and amla . Add the ghee seasoning with mustard seeds and curry leaves.
Nutritional value per bowl: 12g protein | 8g fiber | 110% DV Vitamin C
Tips for Using Amla Daily
- Add it to your smoothies
- Mix it with dal or lemon rice
- Combine it with yogurt or kefir
- Use it with coconut or mint to soften its flavor
Purchase and Use Guide
Where to buy fresh amla, powdered, dried , or in capsules ? At Desi Gourmet !
How to choose?
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Fresh amla: should be firm and shiny
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Amla powder: with good aroma and no lumps
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Dried Amla: chewy but not sticky
Conservation:
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Fresh (7 days in refrigeration)
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Powder (18 months tightly sealed)
Recommended dosage: 1–2 fruits or ½ tsp of powder per day
Frequently Asked Questions (FAQ)
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How much vitamin C does amla have? Up to 600 mg/100 g (10 times more than oranges)
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Is it suitable for diabetics? Yes, although consult your doctor if you are on medication.
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What does amla taste like? Tangy, earthy, and slightly bitter.
Final Reflection
Eating healthy isn't about sacrificing flavor —it's about savoring tradition , wellness, and intelligence in the kitchen. Subscribe to our newsletter to receive recipes and tips from our Indian kitchen.
Explore our collection of Amla products and begin your journey from farm to table with Desi Gourmet.
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