Indian Spinach Recipe: A Delicious And Healthy Dish

Dwy hesti

June 08, 2023

Introduction

Indian cuisine is known for its delicious and healthy vegetarian dishes, and spinach is one of the most popular ingredients used in Indian cooking. Spinach, also known as palak in Hindi, is a rich source of vitamins and minerals and is widely consumed across India. In this article, we will share with you a simple and easy-to-follow recipe for Indian spinach that you can prepare at home.

Ingredients

To make Indian spinach, you will need the following ingredients: - 500 grams of fresh spinach leaves - 1 onion, finely chopped - 2-3 green chillies, finely chopped - 1 tablespoon of ginger-garlic paste - 1 teaspoon of cumin seeds - 1 teaspoon of coriander powder - 1 teaspoon of garam masala powder - 1 teaspoon of turmeric powder - Salt to taste - 2 tablespoons of oil

Instructions

Follow these simple steps to make Indian spinach: 1. Wash the spinach leaves thoroughly in cold water and drain the excess water. 2. Heat the oil in a pan and add the cumin seeds. Wait for the seeds to splutter. 3. Add the chopped onions and green chillies and sauté until the onions turn translucent. 4. Add the ginger-garlic paste and sauté for a minute. 5. Add the coriander powder, garam masala powder, turmeric powder, and salt. Mix well. 6. Add the spinach leaves to the pan and stir well. 7. Cover the pan and cook the spinach on low heat for 10-15 minutes, or until the leaves are wilted. 8. Remove the cover and cook for another 5-7 minutes, or until the excess water evaporates. 9. Serve hot with rice or roti.

Nutrition

Spinach is a highly nutritious vegetable that is rich in vitamins and minerals. One serving of Indian spinach (100 grams) contains the following nutrients: - Calories: 23 - Protein: 2.9 grams - Fat: 0.4 grams - Carbohydrates: 3.6 grams - Fiber: 2.2 grams - Vitamin A: 187% of the daily value - Vitamin C: 50% of the daily value - Calcium: 10% of the daily value - Iron: 21% of the daily value

Health Benefits of Spinach

Spinach is a superfood that offers numerous health benefits. Here are some of the benefits of consuming spinach:

1. Rich in Antioxidants

Spinach is a rich source of antioxidants such as vitamin C, vitamin E, and beta-carotene. These antioxidants help to protect the body from free radicals, which can cause oxidative damage and lead to chronic diseases such as cancer, heart disease, and diabetes.

2. Good for Eye Health

Spinach contains high levels of lutein and zeaxanthin, two antioxidants that are important for maintaining good eye health. These antioxidants help to protect the eyes from damage caused by UV rays and reduce the risk of age-related macular degeneration and cataracts.

3. Helps to Lower Blood Pressure

Spinach contains nitrates, which can help to lower blood pressure levels. Nitrates are converted into nitric oxide in the body, which helps to relax the blood vessels and improve blood flow.

4. Supports Bone Health

Spinach is a good source of calcium and vitamin K, which are important for maintaining strong bones. Calcium is essential for building and maintaining bone density, while vitamin K helps to improve calcium absorption and reduce the risk of osteoporosis.

Conclusion

Indian spinach is a delicious and healthy dish that you can easily prepare at home. With its rich flavor and numerous health benefits, spinach is a great addition to any diet. So why not try this recipe today and enjoy the goodness of spinach!