Gongura, Roselle (Hibiscus sabdariffa) is a green leafy vegetable found in India which is fondly prepared in Andhra Pradesh and is also famous in the North-Eastern states of India. You can make gongura chutney, gongura chicken, gongura dal, pickles, etc. out of these leaves. Gongura leaves are rich in vitamins, iron, and folic acid and antioxidants which are essential for the human body. A person with low hemoglobin level and immunity can consume gongura preparations occasionally to boost immunity and improve hemoglobin levels. A pregnant woman, along with her folic acid drugs, can also consume gongura chutney/pickles. Gongura chicken/dhal along with a serving of cereal and curd would make a balanced meal.
Gongura Nutritional Fact (per 100g)
- ENERGY 178.01 Kcal
- CARBOHYDRATE 16.98 g
- TOTAL FAT 11.49 g
- PROTEIN 1.67 g
- DIETARY FIBRE 3.58 g
- SODIUM 10128 mg
Gongura Benefits
#1 Nourishes skin
Roselle prevents skin acne, inflammation, and breakouts while making  the skin texture smooth as it is  rich in vitamins and minerals.
#2 Protects liver
Gongura has hepatoprotective capabilities that prevent liver damages by purifying the blood, improving its circulation, and increasing cell count.
#3 Boosts immunity
With a good amount of vitamin C, gongura helps the body fight against viruses and bacterias, cures wounds, regulates blood sugar (which makes it good for type 2 diabetes), improves eyesight and so much more.
#4 Helps with menstrual cramps
Consuming gongura tea, an ancient remedy helps in easing period cramps by stimulating the proper flow of blood to the uterus.
#5 Keeps your bones strong and body fit
The abundance of iron and calcium in gongura keeps your bones stronger and improves metabolism by burning bad calories and breaking starch faster than before.
#6 Helps treat constipation and anemia during pregnancy
Constipation and Anemia are common issues during pregnancy that can be treated by consuming gongura as it has strong laxative properties and is rich in iron (as mentioned already).
Caution: Excess consumption of gongura can have side effects like blood clotting and kidney stones. Please take it in moderation. You can consult our doctor online at The Wellness Corner if things don’t seem in control. Also, lactating women should not consume it as it slows down the milk flow unless they really want to stop the lactation.
Yummy Gongura Chutney at Home
If you can find gongura leaves, here is a chutney recipe for you:
- Prep time - under 15 minutes
- Cooking time - under 30 minutes
Ingredients:
- Gongura leaves - 2 bunches
- Red chilies and green chilies - 4-5 each
- Fenugreek powder - 1/2 tsp
- Asafetida (hing) and, turmeric powder - a pinch
- Sesame seed oil - 3 tbsp
- Salt - as required
For the seasoning:
- Oil - 1 tsp
- Mustard - 1 tsp
Preparation:
- Wash gongura leaves and separate them from the stem.
- Fry green chilies and red chilies in oil on medium flame.
- Heat sesame seed oil; add asafetida, turmeric powder and gongura. Cook gongura leaves until they get soft and cool them.
- Grind all the ingredients (except mustard seeds and fenugreek powder) into a fine paste. Heat 1 tbsp of oil in a pan; add mustard seeds, ground gongura paste and fry on medium flame for another 10 minutes.
- In the end, add powdered fenugreek to the gongura mixture and mix well.
- Gongura chutney is ready. This chutney goes well with rice, dosa, poori, chapati, and roti.
Conclusion
Gongura has several vitamins and minerals that make it worth including in your healthy diet. A perfect relief during the scorching summer due to its cool nature, also a remedy for so many ailments, gongura leaves are indeed magical! Enjoy the yummy gongura chutney this summer and get ready to gain amazing benefits. But one should keep the safety profile in mind because it contains oxalates that need to be avoided by those sensitive to it.
