Mediterranean Diet Palak Saag

Elevate your weeknight meals with this vibrant and wholesome Mediterranean Diet Palak Saag, a modern twist on the classic Indian-inspired dish. Packed with the earthy goodness of fresh spinach, creamy chickpeas, and a medley of warm spices like cumin, coriander, and turmeric, this nutrient-rich recipe is both flavorful and heart-healthy. Unlike traditional saag, this version swaps ghee or butter for heart-friendly extra-virgin olive oil, making it perfect for those following a Mediterranean diet. A splash of zesty lemon juice brightens up the flavors, while low-sodium vegetable broth creates a velvety texture when blended to perfection. Garnished with fresh cilantro, this dish can be served as a comforting main paired with quinoa or whole grain bread for a satisfying, plant-based meal. Ready in just 40 minutes, it’s an easy and delicious way to enjoy the best of both Indian and Mediterranean cuisines!

Nutriscore Rating: 85/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 grams fresh spinach leaves, washed and chopped
• 2 tablespoons extra-virgin olive oil
• 1 medium onion, finely chopped
• 3 garlic cloves, minced
• 1 teaspoon fresh ginger, grated
• 1 teaspoon cumin seeds
• 1 teaspoon ground coriander
• 0.5 teaspoon ground turmeric
• 400 grams chickpeas, cooked
• 2 tablespoons lemon juice
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 1 cup low-sodium vegetable broth
• 2 tablespoons cilantro leaves, chopped

Directions

Step 1

Heat the olive oil in a large pan over medium heat. Add the cumin seeds and cook for about 1 minute or until they start to sizzle and release their aroma.

Step 2

Add the chopped onion to the pan and sauté for about 5 minutes until the onions become translucent.

Step 3

Stir in the minced garlic and grated ginger, cooking for another 2 minutes until fragrant.

Step 4

Add the ground coriander and turmeric, mixing well to coat the onions in the spices.

Step 5

Add the chopped spinach to the pan and stir until it begins to wilt, about 3 to 4 minutes.

Step 6

Pour in the vegetable broth and let the mixture cook for about 5 minutes, allowing the flavors to blend together.

Step 7

Stir in the cooked chickpeas, lemon juice, sea salt, and black pepper. Simmer for an additional 5 minutes until the chickpeas are heated through.

Step 8

Use an immersion blender to puree the mixture until smooth, or transfer to a blender (careful of the hot liquid) and blend in batches.

Step 9

Adjust seasoning with more salt or pepper to taste, if necessary.

Step 10

Garnish with chopped cilantro before serving. Serve warm as a main dish or alongside whole grain bread or quinoa for a complete meal.

Nutrition Facts

Serving size	1332.3 grams (1332.3g)

Amount per serving	% Daily Value*
Calories	1117

Total Fat 40.30g	52%
Saturated Fat 4.90g	25%
Polyunsaturated Fat 0.00g
Cholesterol 0mg	0%
Sodium 2907mg	126%
Total Carbohydrate 151.10g	55%
Dietary Fiber 46.30g	165%
Total Sugars 27.60g
Protein 53.40g	107%

Vitamin D 0IU	0%
Calcium 798mg	61%
Iron 29mg	161%
Potassium 4493mg	96%

*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: 30.7%

Protein: 18.1%

Carbs: 51.2%