Know Your Food Plate: Gongura (Roselle leaves)

Summarised by TGHC Editorial Team
Jun 9, 2025
3 min read

Updated: Dec 30, 2025

Introduction

Gongura, also known as sorrel, is a tangy leafy green that is widely consumed across various regions of South India, particularly in the states of Andhra Pradesh and Telangana. This unique green is not only celebrated for its distinctive sour flavor but also for its impressive nutritional profile, making it a valuable addition to a balanced diet. Gongura is often used in a variety of culinary preparations, including chutneys, dals, and curries, which enhances the taste and nutritional value of these dishes. The leaves of the Gongura plant are rich in vitamins and minerals, contributing to overall health and wellness.

Key Nutritional Components and Benefits

Iron and folate – essential for red blood cell formation: Gongura is particularly high in iron, which is crucial for the production of hemoglobin in red blood cells. This mineral helps in transporting oxygen throughout the body, thereby preventing anemia and improving energy levels. Folate, on the other hand, is vital for DNA synthesis and cell division, making it especially important for pregnant women to support fetal development.
Vitamin A – supports eye health: The leaves of Gongura are an excellent source of Vitamin A, which is essential for maintaining healthy vision. This vitamin plays a critical role in the functioning of the retina and helps in preventing night blindness. Furthermore, adequate Vitamin A intake is linked to a stronger immune system, which can help fend off infections.
Antioxidants – reduce inflammation: Gongura is rich in antioxidants, which are compounds that help neutralize free radicals in the body. These antioxidants play a significant role in reducing oxidative stress and inflammation, which are linked to various chronic diseases, including heart disease and cancer. By incorporating Gongura into the diet, individuals can enhance their body’s ability to combat oxidative damage.

Health Benefits

Promotes digestive health: The high fiber content in Gongura aids in promoting digestive health by facilitating regular bowel movements and preventing constipation. Fiber is also beneficial in maintaining a healthy gut microbiome, which is essential for overall digestive function. Additionally, Gongura contains natural acids that can help stimulate the production of digestive juices, further enhancing the digestive process.
Supports iron levels in the body: Regular consumption of Gongura can significantly support the body’s iron levels, especially for individuals who are at risk of iron deficiency, such as vegetarians and pregnant women. By incorporating Gongura into meals, one can enhance iron absorption, particularly when paired with Vitamin C-rich foods, which further boosts iron uptake in the body.
Reduces oxidative stress: The antioxidants found in Gongura not only help to reduce inflammation but also play a crucial role in minimizing oxidative stress. This reduction is vital for preventing cellular damage and slowing down the aging process. By including Gongura in your diet, you can support your body's natural defenses against oxidative damage and promote overall health and longevity.

Easy Recipes with Gongura

Gongura, also known as sorrel leaves, is a popular ingredient in Indian cuisine, particularly in the southern states. Its tangy flavor adds a unique twist to various dishes. Here are five easy Indian dishes that incorporate gongura:

Gongura Pachadi: A spicy and tangy chutney made with gongura leaves, green chilies, and spices, perfect as a side dish.
Gongura Rice: A flavorful rice dish cooked with gongura leaves, spices, and sometimes mixed with lentils for added nutrition.
Gongura Chicken Curry: A delicious chicken curry that features gongura leaves, providing a unique flavor profile to the dish.
Gongura Dal: A nutritious lentil dish where gongura is cooked with toor dal and spices, offering a healthy and tasty option.
Gongura Pulao: A fragrant rice dish made with gongura leaves, aromatic spices, and vegetables, perfect for a quick meal.