Spinach and vegetable saag

Summary:

Dive into the world of Spinach and vegetable saag, a delightful dish that is not only healthy but incredibly tasty! This savory blend of spinach and assorted veggies packs a nutritional punch and will give your tastebuds a treat they won’t forget. Ready to embrace a world of flavor and goodness? Let’s get started!

Ingredients:

• Spinach: 2 cups (500 ml)
• Mixed vegetables (carrots, peas, potatoes, and beans): 1 cup (250 ml)
• Onion: 1 large (chopped)
• Tomatoes: 2 medium (chopped)
• Ginger garlic paste: 1 tablespoon (15 ml)
• Green chilies: 2 (chopped)
• Spices (turmeric, cumin seeds, garam masala, and red chili powder): as per taste
• Olive oil: 2 tablespoons (30 ml)
• Salt: as per taste
• Water: 1 cup (250 ml)

Preparation & Cooking Time: Approximately 40 minutes.

Serves: 4

Nutritional Facts Per Serving:

• Calories: 110
• Protein: 4g
• Carbohydrates: 20g
• Dietary Fiber: 4g
• Fats: 3g
• Sugars: 5g
• Vitamin A: 60%
• Vitamin C: 45%
• Iron: 15%
• Calcium: 10%

Instructions:

1. Start by washing the spinach and mixed vegetables thoroughly.
2. In a pan, heat the olive oil over medium flame.
3. Add cumin seeds and let them sizzle for a minute.
4. Incorporate chopped onions, sauté until translucent.
5. Add the ginger garlic paste and green chilies, stir until fragrant.
6. Blend in the tomatoes next, cooking until soft.
7. Mix in the spices: turmeric, garam masala, and red chili powder.
8. It’s time for the spinach! Toss it in and sauté until it wilts.
9. Add the mixed vegetables to the pan and combine well.
10. Pour in the water, mix everything, and let it simmer for 20 minutes or until the vegetables are cooked.
11. Adjust seasoning with salt, and your Spinach and vegetable saag is ready to serve!

Tips:

1. You can substitute olive oil with coconut oil for a different flavor profile.
2. Consider blanching spinach before cooking if you want a vibrant green color.
3. Feel free to add paneer or tofu for an added protein boost.
4. If it’s too spicy, a dollop of yogurt can balance the heat.

Serving Suggestions:

• This Spinach and vegetable saag pairs perfectly with whole wheat rotis or brown rice.
• Garnish with fresh coriander or lemon wedges for an extra zest.
• A side of cucumber or carrot salad complements the saag wonderfully.
• Considering our health-focus at AH7, a glass of carrot or beetroot juice would be a superb accompaniment.

Spinach and vegetable saag is an amazing dish full of nutritious benefits. Not only does it provide a healthy dose of vitamins and minerals, but it also offers the richness of Indian spices combined with the freshness of veggies. At AH7, we strive to bring the best and most beneficial recipes to the forefront. So, indulge in this Spinach and vegetable saag, and let your body thank you for the health boost!

SPINACH AND VEGETABLE SAAG

Dive into the world of Spinach and vegetable saag, a delightful dish that is not only healthy but incredibly tasty! This savory blend of spinach and assorted veggies packs a nutritional punch and will give your tastebuds a treat they won’t forget. Ready to embrace a world of flavor and goodness? Let’s get started!

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Prep Time: 15 minutes minutes

Cook Time: 25 minutes minutes

Total Time: 40 minutes minutes

Nutritions

Nutrition Facts

SPINACH AND VEGETABLE SAAG

Amount per Serving

Calories

110

% Daily Value*

Fat

 

3

g

5

%

Carbohydrates

 

20

g

7

%

Fiber

 

4

g

17

%

Sugar

 

5

g

6

%

Protein

 

4

g

8

%

Vitamin A

 

60

IU

1

%

Vitamin C

 

45

mg

55

%

Calcium

 

10

mg

1

%

Iron

 

15

mg

83

%

* Percent Daily Values are based on a 2000 calorie diet.

Ingredients

• Spinach: 2 cups 500 ml
• Mixed vegetables carrots, peas, potatoes, and beans: 1 cup (250 ml)
• Onion: 1 large chopped
• Tomatoes: 2 medium chopped
• Ginger garlic paste: 1 tablespoon 15 ml
• Green chilies: 2 chopped
• Spices turmeric, cumin seeds, garam masala, and red chili powder: as per taste
• Olive oil: 2 tablespoons 30 ml
• Salt: as per taste
• Water: 1 cup 250 ml

Instructions

• Start by washing the spinach and mixed vegetables thoroughly.
• In a pan, heat the olive oil over medium flame.
• Add cumin seeds and let them sizzle for a minute.
• Incorporate chopped onions, sauté until translucent.
• Add the ginger garlic paste and green chilies, stir until fragrant.
• Blend in the tomatoes next, cooking until soft.
• Mix in the spices: turmeric, garam masala, and red chili powder.
• It’s time for the spinach! Toss it in and sauté until it wilts.
• Add the mixed vegetables to the pan and combine well.
• Pour in the water, mix everything, and let it simmer for 20 minutes or until the vegetables are cooked.
• Adjust seasoning with salt, and your Spinach and vegetable saag is ready to serve!

Notes

TIPS:

You can substitute olive oil with coconut oil for a different flavor profile.
Consider blanching spinach before cooking if you want a vibrant green color.
Feel free to add paneer or tofu for an added protein boost.
If it’s too spicy, a dollop of yogurt can balance the heat.

SERVING SUGGESTIONS:

This Spinach and vegetable saag pairs perfectly with whole wheat rotis or brown rice.
Garnish with fresh coriander or lemon wedges for an extra zest.
A side of cucumber or carrot salad complements the saag wonderfully.
Considering our health-focus at AH7, a glass of carrot or beetroot juice would be a superb accompaniment.