Low Fat Palak Keerai

Indulge in the wholesome goodness of Low Fat Palak Keerai, a vibrant South Indian spinach curry designed to deliver maximum flavor with minimum calories. This guilt-free recipe blends fresh spinach leaves with aromatic garlic, ginger, and green chilies for a nutrient-packed base, enhanced by cumin-scented onions sautéed to perfection. Using low-fat milk and yogurt, it achieves a creamy texture without the heaviness, making it ideal for those seeking healthy yet satisfying meals. Perfectly spiced with turmeric and simmered to retain its earthy character, this dish pairs beautifully with steamed rice or soft chapati. Ready in under 50 minutes, this low-fat, protein-rich comfort food is a must-try for health-conscious food lovers searching for hearty vegetarian recipes!

Nutriscore Rating: 71/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 300 grams fresh spinach leaves
• 250 milliliters low-fat milk
• 2 pieces green chilies
• 1 inch piece ginger
• 1 medium onion
• 1 teaspoon cumin seeds
• 2 pieces garlic cloves
• 1 teaspoon salt
• 0.5 teaspoon turmeric powder
• 100 grams low-fat yogurt
• 100 milliliters water
• 0 as needed cooking spray

Directions

Step 1

Wash the spinach leaves thoroughly under running water to remove any dirt and impurities.

Step 2

In a large pot, bring the water to a boil. Add the spinach leaves and blanch them for 2-3 minutes until they wilt. Drain and immediately transfer to a bowl of ice water to retain the green color.

Step 3

Drain the spinach from the ice water and set aside.

Step 4

Peel and roughly chop the ginger and garlic cloves.

Step 5

In a blender, add the blanched spinach, chopped ginger, garlic, and green chilies. Blend to a smooth paste. Set this aside.

Step 6

Finely chop the onion and set aside.

Step 7

Heat a non-stick pan and lightly coat it with cooking spray. Add the cumin seeds and allow them to splutter.

Step 8

Add the chopped onion to the pan and sauté on a medium flame until they turn translucent.

Step 9

Add the spinach paste to the pan and mix well with the sautéed onions.

Step 10

Pour in the low-fat milk and stir continuously to combine with the spinach paste.

Step 11

Add the salt and turmeric powder, and allow it to simmer for about 5 minutes, stirring occasionally.

Step 12

Lower the flame and add the low-fat yogurt, stirring continuously to prevent curdling.

Step 13

Continue to cook on a low flame for another 5 minutes until the flavors meld together.

Step 14

Turn off the heat and let the dish rest for a few minutes before serving.

Step 15

Serve the Low Fat Palak Keerai warm, accompanied by steamed rice or chapati.

Nutrition Facts

Serving size	(960.2g)

Amount per serving	% Daily Value*
Calories	377.5

Total Fat 9.3g	0%
Saturated Fat 4.4g	0%
Polyunsaturated Fat 0g
Cholesterol 26.6mg	0%
Sodium 2821.8mg	0%
Total Carbohydrate 54.3g	0%
Dietary Fiber 11.0g	0%
Total Sugars 29.0g
Protein 26.9g	0%

Vitamin D 160.9IU	0%
Calcium 897.9mg	0%
Iron 11.5mg	0%
Potassium 2429.1mg	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: 20.5%

Protein: 26.3%

Carbs: 53.2%