Diet

Healthy green Goodness: Sarson ka Saag

Sumita Thomas

August 3, 2023

It may be the tail end of the season for sarson ka saag (mustard greens with spinach) but it isn’t too late for you to enjoy its healthy green goodness.

The main ingredient mustard leaves are rich in anti-cancer nutrients and also help lower blood cholesterol levels. Spinach is a good source of fiber and is loaded with magnesium, which is needed for healthy nerves and muscles. Ginger, garlic and onions, which are used in this dish, have anti-inflammatory benefits and are very high in antioxidants.

While traditionally, sarson ka saag is enjoyed with butter and cream, reduce the amount of butter added to lower calorie intake. Remember to pressure cook the greens as boiling leads to nutrient losses.

Makai ki roti is a healthy accompaniment to sarson ka saag. Brown rice is also a good choice but it tastes best with rotis.

Recipe

  • 5 cups mustard leaves (sarson ke patte)
  • 1 ½ cups spinach (palak), roughly cooked
  • 2 ½ tsp green chillies, finely-chopped
  • 2 tsp ginger (adrak), finely-chopped
  • 2 tbsp oil/ghee
  • ½ cup onions, finely-chopped
  • 1 tsp garlic (lehsun), finely-chopped
  • 1 cup tomatoes, chopped
  • 2 tsp chilli powder
  • 3 tbsp maize flour (makai ka atta) mixed with 1/3 cup of water
  • 1/4 cup milk
  • Salt to taste
  • White butter (for garnish)

Method

  1. Combine mustard leaves, spinach, green chillies and ginger with 1½ cups of water in a broad pan and cook on medium flame till the greens get cooked and the water dries out. Keep aside to cool. Blend to a coarse paste in a mixer. Keep aside.
  2. Heat the oil/ ghee in another pan; add the onions and garlic and sauté on a medium flame till the onions turn translucent.
  3. Add tomatoes and cook till the mixture leaves oil.
  4. Add the prepared paste and cook on a medium flame for 5 minutes, while stirring continuously.
  5. Add the maize flour paste, milk and salt and mix well. Simmer for another 5 minutes, while stirring continuously. Serve hot garnished with a dollop of white butter.

Nutritional value – Sarson ka saag (100 g serving)

calories – 102.9 kcal

Protein – 4.6 g

Fat – 5.1 g

Carbs – 10.1 g

1 Makai Roti – 196 kcal

Brown Rice (1 katori) – 207 kcals

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About the Author

For Sumita Thomas, good nutrition advice is less about what NOT to eat and all about HOW to eat. Armed with a master’s degree in clinical nutrition and dietetics from IGNOU, Sumita has worked with multi-specialty clinics and corporate clients, planning calorie-specific menus for their cafeterias. She’s also a certified diabetes educator, has worked in cardiac nutrition and is even a TUV-certified internal auditor for food safety management systems. Maybe that’s why she ensures her advice is always scientifically sound, which makes her a perfect fit for us at HealthifyMe. Of the belief that a healthy lifestyle can be achieved with the combination of a healthy mind, body and diet, Sumita recommends setting realistic goals – one health target a day – and gradually incorporating healthy ingredients to your daily diet. Does she practice what she preaches? For sure, and ensures all those around her do too. So get set, because that now includes you!


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One response to “Healthy green Goodness: Sarson ka Saag”

  1. Hello. My 4.5 years old son needs to eat fibre in his daily diet. But he eats very less to not at all vegetables. I was thinking of getting him to eat sarson da saag alternate days. Pls advice. Tq

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