Low Fat Palak Saag
Indulge in the rich, earthy flavors of this Low Fat Palak Saag, a lighter twist on the traditional Indian dish. Packed with the vibrant goodness of fresh spinach and subtly spiced with cumin, coriander, turmeric, and garam masala, this recipe is a nutritious delight. Fat-free yogurt adds a creamy texture while keeping the dish guilt-free, making it perfect for health-conscious foodies. Blanching the spinach preserves its bright green color, and the aromatic sauté of onions, ginger, garlic, and green chilies creates a flavorful base. With just 30 minutes of cooking time and easy-to-follow steps, this low-fat version of Palak Saag pairs beautifully with whole wheat roti or steamed brown rice for a wholesome and satisfying meal. Perfect for vegetarians and those seeking healthy, authentic Indian recipes, this dish is a must-try for your next dinner!
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Recipe Information
Ingredients
- 500 grams fresh spinach leaves
- 1 medium onion
- 1 inch piece ginger
- 4 garlic cloves
- 2 green chilies
- 1 teaspoon cumin seeds
- 1 teaspoon coriander powder
- 0.5 teaspoon garam masala
- 0.5 teaspoon turmeric powder
- 2 medium tomatoes
- 2 tablespoons fat-free yogurt
- 125 milliliters water
- 1 as needed non-stick cooking spray
- to taste salt
Instructions
Wash the spinach leaves thoroughly under running water and then blanch them in boiling water for 2-3 minutes. Drain and immediately transfer to a bowl of ice-cold water. This will help maintain their green color.
Once cooled, strain the spinach and blend it into a smooth puree. Set aside.
Finely chop the onion, ginger, garlic, and green chilies. Roughly chop the tomatoes and set all aside.
Heat a large non-stick pan over medium heat and lightly spray with non-stick cooking spray.
Add the cumin seeds and let them sizzle for a few seconds until they turn aromatic.
Add the chopped onions, ginger, garlic, and green chilies. Sauté until the onions are golden brown.
Stir in the chopped tomatoes, turmeric, and coriander powder. Cook until the tomatoes soften and blend into the mixture, about 5-7 minutes.
Lower the heat and mix in the spinach puree and the water. Simmer on low heat for about 5 minutes.
Add the fat-free yogurt to the pan and stir well, ensuring it's evenly distributed throughout the saag.
Sprinkle garam masala on top, mix well, and simmer for another 3-4 minutes, ensuring the mixture does not boil.
Season with salt to taste and give it a final stir.
Serve the Low Fat Palak Saag hot, ideally with whole wheat roti or steamed brown rice, for a complete meal.
Nutrition Facts
Calories |
334 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 4.7 g | 6% | |
| Saturated Fat | 0.3 g | 2% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2820 mg | 123% | |
| Total Carbohydrate | 63.0 g | 23% | |
| Dietary Fiber | 21.5 g | 77% | |
| Total Sugars | 21.7 g | ||
| Protein | 23.8 g | 48% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 692 mg | 53% | |
| Iron | 19.4 mg | 108% | |
| Potassium | 4162 mg | 89% | |
*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.
