Low Sodium Traditional Punjabi Saag
Delightfully hearty and packed with leafy greens, this Low Sodium Traditional Punjabi Saag is a wholesome twist on the beloved North Indian comfort food. Made with a vibrant mix of mustard greens, spinach, and fenugreek leaves, this recipe captures the earthy, robust flavors of classic saag while keeping sodium levels in check—ideal for a healthier lifestyle. Slow-simmered with a delectable onion-tomato masala, fragrant spices like cumin, turmeric, and ginger bring warmth and depth to every bite. A touch of cornmeal adds authenticity and texture, while fresh lemon juice brightens the dish beautifully. Ready in just over an hour, this nutritious, low-sodium saag pairs perfectly with warm makki ki roti or steamed brown rice for a satisfying, traditional Punjabi meal that's both heart-friendly and delicious.
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Recipe Information
Ingredients
- 500 grams Mustard greens (sarson)
- 250 grams Spinach
- 150 grams Fenugreek leaves (methi)
- 2 tablespoons Cornmeal (makki ka atta)
- 1 medium Onion, finely chopped
- 2 medium Tomatoes, finely chopped
- 4 cloves Garlic, finely minced
- 1 teaspoon Ginger, grated
- 2 small Green chilies, finely chopped
- 1 teaspoon Cumin seeds
- 0.5 teaspoon Turmeric powder
- 0.25 teaspoon Red chili powder (optional, for heat)
- 1 cup Low sodium vegetable broth
- 1 cup Water
- 2 tablespoons Olive oil or ghee
- 1 tablespoon Fresh lemon juice
Instructions
Thoroughly wash all the greens (mustard greens, spinach, and fenugreek leaves) in cold water to remove any dirt or grit. Roughly chop them and set aside.
In a large pot, combine the mustard greens, spinach, fenugreek leaves, low sodium vegetable broth, and water. Cover and bring to a boil over medium heat. Once boiling, reduce the heat to low and let it simmer for 30 minutes, stirring occasionally.
While the greens are cooking, heat 1 tablespoon of olive oil or ghee in a large pan over medium heat. Add the cumin seeds and let them sizzle for 30 seconds.
Add the minced garlic, grated ginger, and green chilies. Sauté for 1-2 minutes until fragrant.
Add the finely chopped onion and cook until translucent, about 5 minutes.
Add the chopped tomatoes, turmeric powder, and red chili powder (if using). Cook for another 5-6 minutes, stirring frequently, until the tomatoes soften and form a masala base.
Once the greens are cooked and tender, use an immersion blender or transfer the mixture to a regular blender. Blend until smooth but slightly coarse to retain texture.
Return the blended greens to the pot and stir in the cornmeal. Simmer for an additional 10 minutes, stirring occasionally to prevent lumps.
Add the cooked onion-tomato masala to the pot of greens, mix well, and let the saag simmer for another 5 minutes. Taste and adjust seasoning if needed. Since this recipe keeps sodium low, you may add a pinch of salt substitute if desired.
Finish with a drizzle of 1 tablespoon olive oil or ghee and fresh lemon juice before serving.
Serve hot with makki ki roti (corn flatbread) or steamed brown rice for a wholesome meal.
Nutrition Facts
Calories |
721 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 34.2 g | 44% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 0.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 657 mg | 29% | |
| Total Carbohydrate | 83.1 g | 30% | |
| Dietary Fiber | 35.3 g | 126% | |
| Total Sugars | 21.1 g | ||
| Protein | 35.1 g | 70% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 1469 mg | 113% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 5708 mg | 121% | |
*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.
