Fried fern vegetable

Before sharing recipe for making fried fern I would like to share some health benefit of this vegetable.
As we all know that the food we eat or in other words nutrition any food contain determines our daily activity and is directly related to our health. Health is must for us so we must be careful while choosing food for our meal. So, lets have a look how much nutrients does edible fern contains.

Health benefit:

1. Low calorie (34 calorie per 100gm).
2. Contains health benefiting antioxidants, vitamins, and omega-3, omega-6 essential fatty acids.
3. Fresh fronds are very high in antioxidant vitamin-A (100 gm holds 3617 IU or 120% of daily requirement if Vitamin), and carotene.Vitamin A: Protects against lung and oral cavity cancers.
4. They are an great source of natural poly-phenolic flavonoid compounds such as a and beta carotene's. Carotenes convert into vitamin A inside the body.
5. It contains vitamin C (100 gm contains 26.6 mg or 44% of daily required level).
6. They are very good source of manganese, potassium,copper and iron. Potassium help to reduce blood pressure and heart rate by reducing sodium effect.
7. It also contain small amount of B-complex like niacin, riboflavin, and thiamin.

These are the nutrition that we can get by adding this dish in our meal. Now lets move on the recipe for making this dish with following ingredients.

Recipe for making Fried Fern Vegetable

Key Ingredients:

Edible fern                                                  400 gm

Cooking Oil                                                3-4 tbs 

Cumin seeds                                                1/4 tbs

Turmeric powder                                         1/4 tbs

Green chilly (chopped)                                1-2 

Garlic/ginger paste                                       1 tbs

Timur (Red pepper)                                      5-6

Salt                                                               As per taste

Tomato (optional)                                        1-2 small

Method:

1. Make small pieces of fern by breaking with hand. (keep steam that can only broken (soft one) remove others) and wash it properly.
2. Heat oil in pan. Put Cumin seeds and cook it until its color changes to brown and then add green chilly and fry it for a while.
3. Add turmeric powder and stir it and then add fern and stir it for while so that all the part got cooked properly.
4. Add salt, ginger/ garlic paste, crushed red pepper (timur) and then mix it in the fern.
5. Left it for a while so that all the water that came out of it get evaporated.
6. If you want some gravy then you can also add some chopped tomato. It will add some more taste.

Now fried fern is ready to serve.