Spinach, Palak (Hindi), Pasalai keerai (Tamil) Basella Alba (botanical name) of Amaranthaceae-Chenopodiaceae family is well known leafy vegetable. Spinach is widely recognized and preferred for its rich nutritional value. In India, every Indian household prefers to enjoy the dish made from spinach. People like its bitterness as well as its salty taste.
You will be tempted to buy the vegetable on seeing its freshness, color and flavor. The vegetable shows its slender and delicate texture with an attractive jade green color. It has its own flavor. Though this vegetable is popularly available throughout the year, you will get fresh bunches during its season i.e. between March and May as well as between September and October.
Vitamin Content: You will not get such an amount of rich vitamins in any other leafy vegetable except your spinach. You will be really amazed to see that it represents every vitamin category at least in traces.Spinach comprises excellent amount of Vitamin K (888.50 mcg) and Vitamin A (14742.00 IU). It is an excellent source of Vitamin C (17.64 mg). You will get good amounts of Vitamin E (1.72 mg), Vitamin B6 (pyridoxine) (0.44 mg) and Vitamin B2 Riboflavin (0.42 mg). The leafy vegetable also comprises traces of Vitamin B1 Thiamin (0.17 mg) and Vitamin B3 Niacin (0.88 mg).
Nutrition Data: You will find outstandingly rich amount of potassium (838.80 mg), calcium (244.80 mg) in spinach. You will also get an amazing amount of other minerals i.e. magnesium (156.60 mg), phosphorus (100.80 mg). The traces of iron (6.43 mg), manganese (1.68 mg), zinc (1.37mg), copper (0.31 mg), selenium (2.70 mcg) are also found in this vegetable. It has also includes the traces of omega 3 fatty acids 0.15 g
Calorie Content: Health watchers please note the calorie value of your spinach. Every 100g of your spinach contains 23 calories. It has good amount of dietary fiber 4.32 g. It has reasonable amount of protein 5.35 g.
Spinach and Cottage Cheese (Palak Paneer) Gravy
Ingredients
- Spinach or Palak one bunch medium size
- Onion big size one number.
- Goat Cheese or Paneer
- Tomato one number
- Ginger- Garlic Paste One tablespoon
- Green chilies Three to Five numbers
- Butter 50 gram
- Milk 1/3 cup
- Red chili Powder in required quantity
- Turmeric Powder in required quantity
- Garam Masala Powder in required quantity
- Paprika One tablespoon
Method
- Chop the Spinach or Palak along with the stem into small pieces.
- Cut the goat cheese or Paneer in to half inch cubes
- Prepare ginger garlic paste or get from your departmental store
- Lit the stove. In a saucepan fry onion to golden brown color. Then add ginger-garlic paste. Stir well. Now add fine chopped tomato.
- Now it is time to add red chilli powder, then turmeric powder, garam masala powder and paprika to the required / desired level and stir well for another minute.
- Allow it to cool and blend the ingredients in to smooth paste. Keep it separately.
- Now add chopped spinach / palak and fry the leaves with little water. Add salt. Just sprinkle. Salt will help you to retain the color of the vegetable or leaves. You may avoid covering the skillet with lid.
- Once the leaves are cooked, you may add the paste, then add milk and water. Keep your stove into high flame. Allow the ingredients to get cooked for five minutes. Don't cover the skillet with lid.
- Now just reduce the flame and allow it to cook for just another two minutes. You will find your gravy getting thickened.
- Get your chopped cottage cheese or paneer and fry the cubes with small amount of butter. Allow it to turn into light brown color. Now add the cubes to the gravy and cook it for another minute or two.
- The gravy goes well with chappathi, paratha, nan, roti and rumali roti
- Now Enjoy your food
Spinach Vegetable Soup
Ingredients
- Spinach or palak (finely chopped) 1 bunch
- Carrot or Radish (finely chopped) two numbers
- Ginger paste 1/2 tsp.
- Butter 1 tbsp.
- Cumin seed powder 1/2 tablespoon.
- Lemon juice 2 tbsp (to taste).
- Pepper powder (black ) 1/2 tablespoon (to taste).
- Salt to taste
- Water 3-4 cups
Method
- Put spinach or palak and carrot or radish in a saucepan. Add water. Lit the stove. Allow medium flame. Cook the vegetables to become tender. If desired you may also cook the vegetables in your pressure cooker (remove it after one whistle).
- Remove it. Allow it to cool. Add them in your mixer and make it into a smooth paste. Remove and keep it separately.
- Heat the saucepan. Add butter, then pepper powder, cumin seed powder and ginger paste. Finally add salt.
- Now add the smooth paste of spinach-carrot or radish and add lemon juice. Cook the ingredients on low heat for five minutes.
- Add the soup in a bowl. Dress it with small amount of butter. Sprinkle pepper powder and salt and serve hot
