Did you know that Amaranth has been cultivated in India for over 8,000 years? It’s one of the most ancient ingredients that is still alive in Indian kitchens and the plant is processed and eaten in many different ways. Amaranth leaves have always been a part of India’s Ayurvedic cooking from the red varieties to the pink, green and gold ones. The seeds meanwhile are a pseudo-cereal often counted among the millet category for their high nutritional value and easy cooking.
Amaranth exists in almost every state of India from the hilly Himalayas to the coastal South and each community has its own way of turning the vegetable into a unique and delicious dish. One such example is Karnataka’s own favourite Harive Soppu Bendi a favourite soup which can be enjoyed year-round but is particularly suited as a warming winter dish.
Harive Soppu Bendi is a treasured recipe from Karnataka's culinary heritage that has fallen sadly out of style in modern years, it transforms humble amaranth leaves into a delicate coconut-based curry. In Kannada, "bendi" refers to a broth or gravy, while "harive soppu" denotes amaranth greens, creating a dish that is nutritious and comforting while also light on the stomach.
At its heart, bendi preparations showcase the versatility of coconut-based gravies, adapting gracefully to various vegetables. While commonly prepared with gourds – from the bottle gourd to the hearty pumpkin or ash gourd – it finds particular harmony with leafy greens. Beyond amaranth, local cooks might use regular spinach, the succulent Malabar spinach, or even vibrant red amaranth varieties.
What sets this dish apart is its remarkable restraint with spices. The coconut gravy relies primarily on aromatic cumin and just a touch of green chilli, allowing the natural flavours to shine. This thoughtful minimalism makes it an ideal introduction to Indian cuisine for children or those who prefer milder dishes. The final touch comes from a classic South Indian tempering of mustard seeds, curry leaves, and perhaps a few dried red chillies, adding subtle layers of flavour without overwhelming the dish.
The true artistry lies in how the naturally astringent notes of amaranth leaves weave through the gentle sweetness of fresh coconut. Without heavy spices competing for attention, this interplay of flavours creates a surprisingly complex yet soothing dish that speaks to the wisdom of traditional Karnataka cooking.
Also Read: Huli To Gojju, 10 Types Of Karnataka Curries For Your Lunch Menu
Harive Soppu Bendi Recipe
Ingredients
- 1 bunch tender Harive Soppu / Green Amaranth Leaves
- 1 tsp Jaggery
- Salt to taste
- For the Coconut Paste
- 1½ packed cups grated Coconut
- 1 tsp Jeera
- 1-2 Green Chillies, slit
For Tadka / Tempering
- 1 tsp Mustard Seeds
- 1 Dry Red Chilli, cut into 2-3 pieces
- A pinch of Hing / Asafoetida (optional)
- A sprig of Curry Leaves
- ½ tbsp Oil (preferably coconut oil)
Method
- Clean and wash the tender amaranth leaves thoroughly. If using market-bought greens, soak them in water with 1 tsp salt for 10-15 minutes to help remove any pesticide residue. Rinse again and chop the leaves into 1-inch strips. Include the tender stems, also cut into 1-inch pieces. Set aside.
- Place the amaranth leaves and stems in a pot with 1 cup water, jaggery, and salt to taste. Cook on medium heat until the leaves just wilt, about 3 minutes, ensuring they retain their vibrant green colour.
- While the greens are cooking, grind the grated coconut with cumin seeds and green chillies, adding a small amount of water to form a smooth, thick paste.
- Add the coconut paste to the cooked greens. Reduce the heat to low, adjust salt as needed, and allow the mixture to cook uncovered for 5-7 minutes, or until small bubbles form on the surface. Turn off the heat.
- In a small pan, heat the oil. Once hot, add mustard seeds. When they begin to splutter, add red chilli pieces, a pinch of hing (if using), and curry leaves. Stir briefly and turn off the heat.
- Pour the prepared tadka over the Harive Soppu Bendi. Stir well, cover, and let the dish rest for 10-15 minutes to allow the flavours to blend.
- Serve this nutritious and flavourful Harive Soppu Bendi with steaming rice and a side of pickle for a wholesome meal.