Popeye loves Spinach and so should you.
Sarson Ka Saag (Spinach/Mustard Greens)
Total Time To Prepare: 1 hour
Serving Size : 6
1 bunch spinach washed and chopped fine (approximately 1/2 lb)
2 bunch mustard greens washed and chopped fine (approximately 1/2 lb or 250 gms)
2 green chillies
1 1/2 tsp cut up ginger (or paste)
1 teaspoon garlic (or paste)
1 teaspoon of salt or more according to taste
2-3 tbsps butter
1 large onion grated
2 tablespoons of Channa Flour (Chickpea Flour)
* You will need a pressure cooker for this.
- Mix the greens, green chillies and garlic and salt to taste and boil in 1 cup of water in pressure cooker. Allow about 8 whistles and then remove the cooker and set it aside and allow for the steam to come out before opening the pressure cooker.
- Mash the greens mix well to make a course paste. This paste should not be like a puree.
- Add 3 tablespoons of Channa Flour (Chick Pea Flour) in a cup and mix with a few tablespoons of water and then mix it quickly in the greens so it does not become like clumps.
- Add 1/2 cup hot water.
- Let it cook for 1/2 hour.
- In another pan, heat the butter on a medium flame. When hot add the sliced onion and fry till pale golden.
- Add 1 1/2 tsp of cut up ginger and fry for 2 minutes.
- Add spinach and Mustard Greens and fry till oil separates from the masala (onion-spice mix).
Way to Eat Sarson Ka Saag:
•Garnish with a dollop of butter and serve with Makki Ki Roti (Indian maize flatbread). Indian Maize Bread can be found at your local ethnic market.
Spinach has amazing health benefits, checkout a few of them;
This is a very nutrient-dense food. It’s low in calories yet very high in vitamins, and minerals.
This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6.
It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper.
Plus, it’s a good source of omega-3 fatty acids.
Spinach has anti-cancer properties — studies have shown to slow down cell division in human stomach and skin cancer cells. Furthermore, spinach has shown significant protection against the occurrence of aggressive prostate cancer.
Anti-Inflammatory-Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that play an important role in regulation of inflammation and are present in unusual amounts in spinach.
Spinach is high in Antioxidants that combat the onset of osteoporosis, atherosclerosis and high blood pressure.
Vision Both antioxidants lutein and zeaxanthin are especially plentiful in spinach and protect the eye from cataracts and age-related macular degeneration.
Immunity – One cup of spinach contains over 337% of the RDA of vitamin A that not only protects and strengthens “entry points” into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, but is also a key component of lymphocytes (or white blood cells) that fight infection.
Skin -The high amount of vitamin A in spinach also promotes healthy skin by allowing for proper moisture retention in the epidermis, thus fighting psoriasis, keratinization, acne and even wrinkles.
Bones -One cup of boiled spinach provides over 1000% of the RDA of vitamin K that can prevent excess activation of osteoclasts (the cells that break down bones), as well as promote the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of our bones.
Brain and Nervous Function -The abundance of vitamin K in spinach contributes greatly to a healthy nervous system and brain function by providing an essential part for the synthesis of sphingolipids, the crucial fat that makes up the Myelin sheath around our nerves.