Discover the rich flavors of Saag, a traditional spinach-based curry that's a staple in Indian cuisine. This hearty dish, often paired with makki di roti (cornbread), is a nutritious and comforting meal. Learn how to make Saag with our easy-to-follow recipe, including tips for achieving the perfect texture and taste. Whether you're a fan of Indian food or trying it for the first time, this Saag recipe will impress your taste buds and satisfy your cravings.

Ingredients:

- 500 grams spinach leaves (fresh or frozen)

- 1 large onion, finely chopped

- 2 tomatoes, finely chopped

- 2 green chilies, chopped (adjust to taste)

- 1 tablespoon ginger-garlic paste

- 1 teaspoon cumin seeds

- 1 teaspoon coriander powder

- 1 teaspoon turmeric powder

- 1 teaspoon garam masala

- 2 tablespoons oil or ghee

- Salt to taste

- Water as needed

Instructions:

Prepare the Spinach:

  - If using fresh spinach, wash thoroughly and remove any tough stems. Blanch the spinach in boiling water for 2-3 minutes, then immediately transfer to ice-cold water. Drain and blend into a smooth paste. If using frozen spinach, thaw and blend it.

Cook the Base:

  - Heat oil or ghee in a pan over medium heat. Add cumin seeds and let them splutter.

  - Add the chopped onions and cook until golden brown.

  - Stir in the ginger-garlic paste and green chilies, and cook for another minute.

  - Add the chopped tomatoes and cook until they soften and the oil starts to separate.

Add Spices:

  - Mix in coriander powder, turmeric powder, and salt. Cook for a few minutes until the spices are well incorporated.

Combine Spinach:

  - Add the spinach paste to the pan and mix well. Cook on low heat for about 10-15 minutes, allowing the flavors to meld together.

Finish the Dish:

  - Stir in garam masala and cook for an additional 5 minutes. Adjust seasoning as needed.

Serve:

  - Serve the Saag hot with makki di roti or your favorite Indian bread. Enjoy!

This Saag curry is a flavorful and healthy addition to any meal, offering a delightful combination of spices and the rich taste of spinach.

Nutritional Values

Spinach Leaves (500 grams)

   - About 115 calories

   - 20 grams of carbohydrates

   - 12 grams of protein

   - 1 gram of fat

Benefits:

   - Rich in vitamins A, C, K, and folate.

   - High in iron, calcium, and antioxidants.

   - Supports bone health, immunity, and overall health.

Onion (1 large, finely chopped)

   - About 60 calories

   - 15 grams of carbohydrates

   - 1 gram of protein

Benefits:

   - Contains antioxidants and vitamins such as vitamin C.

   - May support heart health and have anti-inflammatory properties.

Tomatoes (2, finely chopped)

   - About 44 calories

   - 10 grams of carbohydrates

   - 2 grams of protein

Benefits:

   - Rich in vitamins A and C and antioxidants like lycopene.

   - Supports heart health and may reduce cancer risk.

Green Chilies (2, chopped)

   - About 20 calories

   - 4 grams of carbohydrates

   - 1 gram of protein

Benefits:

   - Adds heat and flavor.

   - Contains vitamins A and C and may aid metabolism.

Ginger-Garlic Paste (1 tablespoon)

   - About 15 calories

   - 3 grams of carbohydrates

Benefits:

   - Contains antioxidants and can aid digestion.

   - May have anti-inflammatory and immune-boosting properties.

Cumin Seeds (1 teaspoon)

   - About 8 calories

   - 1 gram of carbohydrates

Benefits:

   - Provides iron and antioxidants.

   - May aid digestion and has anti-inflammatory properties.

Coriander Powder (1 teaspoon)

   - About 6 calories

   - 1 gram of carbohydrates

Benefits:

   - Contains antioxidants and may support digestive health.

   - Adds flavor and has potential anti-inflammatory properties.

Turmeric Powder (1 teaspoon)

   - About 8 calories

   - 1 gram of carbohydrates

Benefits:

   - Contains curcumin, which has strong anti-inflammatory and antioxidant properties.

   - May support joint health and digestion.

Garam Masala (1 teaspoon)

   - About 6 calories

   - 1 gram of carbohydrates

Benefits:

   - Adds complex flavors and aromatic spices.

   - Contains spices with potential health benefits, including anti-inflammatory effects.

Oil or Ghee (2 tablespoons)

   - About 240 calories

   - 28 grams of fat (4 grams of saturated fat)

Benefits:

   - Provides healthy fats that can support heart health.

   - Enhances flavor and helps to cook the ingredients.

Salt to taste

   - About 1,150 mg sodium per ½ teaspoon

Benefits:

   - Enhances flavor but should be used in moderation to avoid excessive sodium intake.

Water (as needed)

   - Zero calories

Benefits:

   - Essential for cooking and hydrating the dish.

This detailed breakdown provides insights into the nutritional profile and health benefits of each ingredient used in your spinach dish.