Low Fat Palak Saag

Indulge in the vibrant flavors of Low Fat Palak Saag, a healthy twist on the classic Indian spinach curry. This recipe combines the earthy goodness of fresh spinach, aromatic spices like cumin, coriander, and garam masala, and the creaminess of fat-free yogurt to create a guilt-free dish that’s rich in taste but light on calories. Blanching and pureeing the spinach ensure a silky texture and an eye-catching green hue, while the use of non-stick cooking spray keeps the preparation low in fat. Perfectly balanced and easy to prepare in just 50 minutes, this wholesome saag pairs beautifully with whole wheat roti or steamed brown rice for a nutritious and satisfying meal. Ideal for health-conscious families, this dish delivers vibrant Indian flavors without compromising on your fitness goals.

Nutriscore Rating: 81/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 500 grams fresh spinach leaves
• 1 medium onion
• 1 inch piece ginger
• 4 garlic cloves
• 2 green chilies
• 1 teaspoon cumin seeds
• 1 teaspoon coriander powder
• 0.5 teaspoon garam masala
• 0.5 teaspoon turmeric powder
• 2 medium tomatoes
• 2 tablespoons fat-free yogurt
• 125 milliliters water
• 1 as needed non-stick cooking spray
• 0 to taste salt

Directions

Step 1

Wash the spinach leaves thoroughly under running water and then blanch them in boiling water for 2-3 minutes. Drain and immediately transfer to a bowl of ice-cold water. This will help maintain their green color.

Step 2

Once cooled, strain the spinach and blend it into a smooth puree. Set aside.

Step 3

Finely chop the onion, ginger, garlic, and green chilies. Roughly chop the tomatoes and set all aside.

Step 4

Heat a large non-stick pan over medium heat and lightly spray with non-stick cooking spray.

Step 5

Add the cumin seeds and let them sizzle for a few seconds until they turn aromatic.

Step 6

Add the chopped onions, ginger, garlic, and green chilies. Sauté until the onions are golden brown.

Step 7

Stir in the chopped tomatoes, turmeric, and coriander powder. Cook until the tomatoes soften and blend into the mixture, about 5-7 minutes.

Step 8

Lower the heat and mix in the spinach puree and the water. Simmer on low heat for about 5 minutes.

Step 9

Add the fat-free yogurt to the pan and stir well, ensuring it's evenly distributed throughout the saag.

Step 10

Sprinkle garam masala on top, mix well, and simmer for another 3-4 minutes, ensuring the mixture does not boil.

Step 11

Season with salt to taste and give it a final stir.

Step 12

Serve the Low Fat Palak Saag hot, ideally with whole wheat roti or steamed brown rice, for a complete meal.

Nutrition Facts

Serving size	(1169.6g)

Amount per serving	% Daily Value*
Calories	334.1

Total Fat 4.7g	0%
Saturated Fat 0.3g	0%
Polyunsaturated Fat 0.2g
Cholesterol 0.4mg	0%
Sodium 2819.7mg	0%
Total Carbohydrate 63.0g	0%
Dietary Fiber 21.5g	0%
Total Sugars 21.7g
Protein 23.8g	0%

Vitamin D 0IU	0%
Calcium 692.2mg	0%
Iron 19.4mg	0%
Potassium 4161.6mg	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: 10.9%

Protein: 24.4%

Carbs: 64.7%