Heart-Healthy Palak Keerai
Elevate your healthy eating journey with this "Heart-Healthy Palak Keerai," a nutrient-packed South Indian spinach dish that’s as wholesome as it is flavorful. Made with fresh spinach leaves, aromatic spices like mustard seeds and cumin, tangy tomatoes, and a zesty splash of lemon juice to finish, this quick and easy recipe comes together in just 25 minutes. The dish is lightly sautéed in heart-friendly cold-pressed olive oil, making it an excellent choice for a low-fat, antioxidant-rich meal. Perfect as a light main or a vibrant side dish, serve it warm with whole grain rice or soft flatbread for a comforting, nourishing experience. Whether you're embracing a plant-based lifestyle or looking for a delicious way to incorporate greens into your diet, this Palak Keerai will delight your taste buds and support your wellness goals.
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Recipe Information
Ingredients
- 250 grams Fresh spinach leaves
- 1 medium, finely chopped Onion
- 1 medium, finely chopped Tomato
- 2 minced Garlic cloves
- 1 inch, minced Ginger
- 1 small, slit Green chili
- 0.5 teaspoon Mustard seeds
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.5 teaspoon Black pepper
- 8 leaves Curry leaves
- 1 tablespoon Cold-pressed olive oil
- 1 tablespoon Lemon juice
- 50 milliliters Water
Instructions
Wash the spinach leaves thoroughly to remove any dirt. Drain and chop them roughly.
Heat olive oil in a large pan over medium heat. Add mustard seeds and cumin seeds, and let them splutter.
Add curry leaves, minced garlic, and ginger. Sauté for about 2 minutes until fragrant.
Add the finely chopped onion and green chili. Sauté until the onion becomes translucent.
Stir in the chopped tomato and cook for another 2-3 minutes until the tomato turns soft.
Add turmeric powder and black pepper, and mix well.
Add the chopped spinach, and sauté the mixture for 3-4 minutes until the spinach wilts.
Pour in the water and simmer for another 3-4 minutes until everything is cooked through.
Remove from heat, and stir in the lemon juice to finish.
Serve warm. This dish can be enjoyed on its own or as a side with whole grain rice or flatbread.
Nutrition Facts
Calories |
343 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 16.0 g | 21% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1390 mg | 60% | |
| Total Carbohydrate | 45.4 g | 17% | |
| Dietary Fiber | 11.2 g | 40% | |
| Total Sugars | 19.3 g | ||
| Protein | 12.8 g | 26% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 359 mg | 28% | |
| Iron | 10.2 mg | 57% | |
| Potassium | 2103 mg | 45% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
