Heart-Healthy Traditional Punjabi Saag
Experience the wholesome flavors of Punjab with this Heart-Healthy Traditional Punjabi Saag recipe, a nutritious twist on a classic favorite. Packed with antioxidant-rich mustard greens, spinach, and fenugreek leaves, this dish is a vibrant celebration of fresh, leafy greens simmered to perfection. Seasoned with aromatic cumin, ginger, garlic, and green chilies, and thickened with naturally gluten-free corn flour, it delivers an authentic taste while supporting heart health. This easy-to-make recipe balances rich, earthy flavors with a lighter profile by swapping heavy fats for a drizzle of olive oil. Serve this low-fat Punjabi Saag with whole-grain roti or brown rice for a guilt-free, nutrient-packed meal that’s perfect for any occasion.
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Recipe Information
Ingredients
- 4 cups Mustard greens (sarson)
- 4 cups Spinach
- 1 cup Fenugreek leaves (methi)
- 1 medium-sized, finely chopped Onion
- 4 cloves, minced Garlic
- 1 inch piece, minced Ginger
- 2 small, finely chopped Green chilies
- 2 tablespoons Corn flour (makki ka atta)
- 1 tablespoon Olive oil
- 0.5 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 1 teaspoon (adjust to taste) Salt
- 1.5 cups Water
Instructions
Thoroughly wash the mustard greens, spinach, and fenugreek leaves under cold water to remove any dirt or grit. Roughly chop the greens and set them aside.
Heat a large pot of water (around 1 cup) over medium heat. Add the chopped mustard greens, spinach, and fenugreek leaves. Cover with a lid and allow to simmer for 15 minutes, stirring occasionally, until the greens are tender.
Once cooked, drain excess liquid and use an immersion blender or a regular blender to grind the cooked greens into a coarse paste. Set the paste aside.
In a large saucepan, heat the olive oil over medium heat. Add cumin seeds and allow them to crackle for about 30 seconds.
Add the finely chopped onion, minced garlic, minced ginger, and green chilies. Sauté for 5–7 minutes, or until the onions are softened and golden brown.
Reduce the heat to low and sprinkle in the turmeric powder. Stir for about 30 seconds to incorporate the spices.
Stir in the blended greens paste, mix well, and cook for 5 minutes on low heat to combine the flavors.
In a small bowl, mix the corn flour with 2 tablespoons of water to form a smooth slurry. Gradually add this slurry to the greens mixture while stirring continuously. This will help thicken the Saag.
Add in the remaining 0.5 cup of water and the salt. Simmer the Saag for another 10 minutes on low heat, stirring occasionally to avoid sticking. Adjust the seasoning to taste.
Turn off the heat and serve the Heart-Healthy Traditional Punjabi Saag warm with whole-grain roti or brown rice.
Nutrition Facts
Calories |
658 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 21.8 g | 28% | |
| Saturated Fat | 3.7 g | 18% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2825 mg | 123% | |
| Total Carbohydrate | 91.1 g | 33% | |
| Dietary Fiber | 44.5 g | 159% | |
| Total Sugars | 19.5 g | ||
| Protein | 41.0 g | 82% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2075 mg | 160% | |
| Iron | 21.7 mg | 121% | |
| Potassium | 6075 mg | 129% | |
*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.
