Heart-Healthy Traditional Punjabi Saag

Dive into the wholesome flavors of **Heart-Healthy Traditional Punjabi Saag**, a nourishing twist on the iconic North Indian classic! Bursting with the earthy goodness of mustard greens, spinach, and fenugreek leaves, this recipe is a nutrient-dense delight packed with fiber, vitamins, and antioxidants. Slow-simmered and blended into a velvety paste, the greens are infused with aromatic spices like cumin, turmeric, and fresh ginger for a comforting, authentic Punjabi experience. A touch of olive oil and a corn flour slurry keep this version light and heart-healthy without compromising on its rich, creamy texture. Perfectly paired with whole-grain roti or brown rice, this soul-satisfying dish is an easy-to-make, gluten-free option that speaks of tradition and wellness in every bite.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 4 cups Mustard greens (sarson)
• 4 cups Spinach
• 1 cup Fenugreek leaves (methi)
• 1 medium-sized, finely chopped Onion
• 4 cloves, minced Garlic
• 1 inch piece, minced Ginger
• 2 small, finely chopped Green chilies
• 2 tablespoons Corn flour (makki ka atta)
• 1 tablespoon Olive oil
• 0.5 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 1 teaspoon (adjust to taste) Salt
• 1.5 cups Water

Directions

Step 1

Thoroughly wash the mustard greens, spinach, and fenugreek leaves under cold water to remove any dirt or grit. Roughly chop the greens and set them aside.

Step 2

Heat a large pot of water (around 1 cup) over medium heat. Add the chopped mustard greens, spinach, and fenugreek leaves. Cover with a lid and allow to simmer for 15 minutes, stirring occasionally, until the greens are tender.

Step 3

Once cooked, drain excess liquid and use an immersion blender or a regular blender to grind the cooked greens into a coarse paste. Set the paste aside.

Step 4

In a large saucepan, heat the olive oil over medium heat. Add cumin seeds and allow them to crackle for about 30 seconds.

Step 5

Add the finely chopped onion, minced garlic, minced ginger, and green chilies. Sauté for 5–7 minutes, or until the onions are softened and golden brown.

Step 6

Reduce the heat to low and sprinkle in the turmeric powder. Stir for about 30 seconds to incorporate the spices.

Step 7

Stir in the blended greens paste, mix well, and cook for 5 minutes on low heat to combine the flavors.

Step 8

In a small bowl, mix the corn flour with 2 tablespoons of water to form a smooth slurry. Gradually add this slurry to the greens mixture while stirring continuously. This will help thicken the Saag.

Step 9

Add in the remaining 0.5 cup of water and the salt. Simmer the Saag for another 10 minutes on low heat, stirring occasionally to avoid sticking. Adjust the seasoning to taste.

Step 10

Turn off the heat and serve the Heart-Healthy Traditional Punjabi Saag warm with whole-grain roti or brown rice.

Nutrition Facts

Serving size	(1742.0g)

Amount per serving	% Daily Value*
Calories	658.2

Total Fat 21.8g	0%
Saturated Fat 3.7g	0%
Polyunsaturated Fat 1.5g
Cholesterol 0mg	0%
Sodium 2825.3mg	0%
Total Carbohydrate 91.1g	0%
Dietary Fiber 44.5g	0%
Total Sugars 19.5g
Protein 41.0g	0%

Vitamin D 0IU	0%
Calcium 2075.1mg	0%
Iron 21.7mg	0%
Potassium 6075.2mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.1%

Protein: 22.6%

Carbs: 50.3%