Heart-Healthy Palak Saag

Dive into the vibrant flavors of 'Heart-Healthy Palak Saag,' a wholesome twist on the classic Indian spinach curry that's both nourishing and delicious. Made with fresh spinach as the star ingredient, this dish is gently cooked and blended into a silky, nutrient-packed puree, then infused with aromatic spices like cumin, turmeric, and garam masala. A splash of zesty lemon juice adds the perfect tangy finish. This recipe skips the heavy cream, relying instead on the natural creaminess of spinach and heart-healthy olive oil for a lighter, guilt-free indulgence. Ready in just 30 minutes, this vegan, gluten-free dish pairs beautifully with whole grain bread or brown rice, making it a perfect choice for health-conscious food lovers seeking a flavorful meal rich in vitamins and antioxidants.

Nutriscore Rating: 72/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

Wash the fresh spinach thoroughly under running water to remove any dirt or grit, and drain well.

Step 2

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.

Step 3

Blend the wilted spinach to a smooth paste and set aside.

Step 4

Finely chop the onion, tomato, ginger, garlic, and green chili.

Step 5

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.

Step 6

Add the chopped onions to the pan and saute until they turn translucent, about 3-4 minutes.

Step 7

Stir in the ginger and garlic, and saute for an additional 1-2 minutes until the raw smell dissipates.

Step 8

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.

Step 9

Pour the blended spinach into the pan, stirring well to combine all the ingredients. Let it simmer for 4-5 minutes on low heat.

Step 10

Stir in the garam masala and allow the saag to cook for another 2 minutes.

Step 11

Finally, add a tablespoon of lemon juice for a tangy flavor and remove from heat.

Step 12

Serve the Heart-Healthy Palak Saag hot with whole grain bread or brown rice.

Nutrition Facts

Serving size	1087.4 grams (1087.4g)

Amount per serving	% Daily Value*
Calories	405

Total Fat 15.90g	20%
Saturated Fat 2.40g	12%
Polyunsaturated Fat 1.40g
Cholesterol 0mg	0%
Sodium 3940mg	171%
Total Carbohydrate 52.00g	19%
Dietary Fiber 17.50g	63%
Total Sugars 18.30g
Protein 16.80g	34%

Vitamin D 0IU	0%
Calcium 598mg	46%
Iron 21mg	117%
Potassium 667mg	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.

Source of Calories

Fat: 34.2%

Protein: 16.1%

Carbs: 49.7%