Heart-Healthy Palak Saag
Enjoy a wholesome twist on a classic with this "Heart-Healthy Palak Saag," a vibrant spinach-based curry bursting with rich flavors and nutrient-packed goodness. Perfect for anyone seeking a low-fat, heart-friendly meal, this recipe combines fresh spinach, aromatic spices like cumin and garam masala, and a zesty hint of lemon for a light yet satisfying dish. Gently cooked in olive oil, this saag is an excellent source of vitamins and minerals while being kind to your heart. Ready in just 30 minutes, it’s the ideal choice for busy weeknight dinners. Pair it with whole-grain bread or brown rice for a balanced, fiber-rich meal that’s as nourishing as it is delicious.
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Recipe Information
Ingredients
- 500 grams fresh spinach
- 250 ml water
- 1 medium onion
- 1 medium tomato
- 1 teaspoon ginger
- 2 cloves garlic
- 1 small green chili
- 1 teaspoon cumin seeds
- 0.5 teaspoon turmeric powder
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 1 teaspoon salt
- 1 tablespoon olive oil
- 1 tablespoon lemon juice
Instructions
Wash the fresh spinach thoroughly under running water to remove any dirt or grit, and drain well.
In a large pot, bring 250 ml of water to a boil. Add the spinach to the pot, cover, and let it cook for about 4-5 minutes until wilted. Then, carefully drain the spinach, and transfer it to a blender.
Blend the wilted spinach to a smooth paste and set aside.
Finely chop the onion, tomato, ginger, garlic, and green chili.
Heat 1 tablespoon of olive oil in a non-stick pan over medium heat. Once the oil is hot, add cumin seeds and let them sizzle for a few seconds.
Add the chopped onions to the pan and saute until they turn translucent, about 3-4 minutes.
Stir in the ginger and garlic, and saute for an additional 1-2 minutes until the raw smell dissipates.
Add the chopped tomatoes and green chili to the pan along with turmeric powder, coriander powder, and salt. Cook until the tomatoes soften, about 3-4 minutes.
Pour the blended spinach into the pan, stirring well to combine all the ingredients. Let it simmer for 4-5 minutes on low heat.
Stir in the garam masala and allow the saag to cook for another 2 minutes.
Finally, add a tablespoon of lemon juice for a tangy flavor and remove from heat.
Serve the Heart-Healthy Palak Saag hot with whole grain bread or brown rice.
Nutrition Facts
Calories |
405 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 2.4 g | 12% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3940 mg | 171% | |
| Total Carbohydrate | 52.0 g | 19% | |
| Dietary Fiber | 17.5 g | 62% | |
| Total Sugars | 18.3 g | ||
| Protein | 16.8 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 598 mg | 46% | |
| Iron | 21.0 mg | 117% | |
| Potassium | 667 mg | 14% | |
*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.
