Welcome to my kitchen...

Welcome to my kitchen...
There is no love sincerer than the love of food. ~George Bernard Shaw

Friday, 6 August 2010

Spinach Delight

If you are looking to shed some calories and at the same time stay healthy, then try this very easy recipe. A blend of some fresh vegetables, spinach puree and the wonderful aroma of garlic and ginger makes this dish too delicious to resist…
Health Check – Spinach nutrition is amazing. The calcium content in spinach and the other dark leafy greens strengthens bones. The A and C vitamins in spinach plus the fiber, folic acid, magnesium and other nutrients help control cancer, especially colon, lung and breast cancers. Folate also lowers the blood levels of something called homocysteine, a protein that damages arteries. So spinach also helps protect against heart disease. The flavonoids in spinach help protect against age related memory loss. Spinach's secret weapon, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the elderly.

500 gms fresh leafy spinach (2-3 servings)
1 onion, finely chopped
1 tomato, finely chopped
1-2 green chillies, finely chopped
Chopped ginger
2-3 garlic cloves, finely chopped
100 gms cauliflower, split into equal pieces
1 carrot, chopped into round pieces
100 gms fresh beans, chopped into big pieces
Few cumin seeds
¼ teaspoon red chilli powder
½ teaspoon garam masala
Salt to taste
2 tablespoon cooking oil

Cooking Method
1. Wash the spinach leaves nicely and put them to boil for 2-3 minutes.
2. Drain water and make a fine puree from the boiled spinach.
3. Take a sauce pan/kadai and add 1 tablespoon oil into it.
4. Once the oil gets heated, add chopped ginger, garlic and green chillies. Stir fry these for 1 minute.
5. Add the spinach puree to the stir fried ginger, garlic. Add little salt to it as we will add some more salt to the vegetables also. Let the spinach puree cook for 10-12 minutes.
6. In a separate non-stick pan, roast the chopped onions until light brown. Remember not to add any oil.
7. Mix the roasted onions into the spinach puree.
8. Meanwhile blanch all the freshly chopped vegetables (carrot, cauliflower and beans) in the microwave for 2 minutes. This will help the dish cook faster.
9. Take another sauce pan and add 1 tablespoon oil into it. Add some cumin seeds and as they start popping add the chopped tomatoes.
10. Stir fry the tomatoes for 2-3 minutes adding little salt to it.
11. Add the remaining vegetables, which we blanched in the microwave, to the stir fried tomatoes. Mix them and toss them as you may like for 2-3 minutes. Add all the remaining spices- red chilli powder and garam masala to the vegetables. You can add some garam masala to the cooked spinach puree also.
12. Take a serving bowl and add the cooked spinach puree first. Over the puree add the freshly cooked vegetables.
13. Your delicious spinach delight is now ready to be served with naan/bread/chapatti.


Post a Comment

Related Posts Plugin for WordPress, Blogger...