Low Sodium Traditional Punjabi Saag

Discover the rich, earthy flavors of **Low Sodium Traditional Punjabi Saag**, a wholesome twist on a beloved North Indian classic. This vibrant dish brings together nutritious mustard greens, spinach, and fenugreek leaves, simmered gently with aromatic spices like cumin, garlic, and ginger. Perfectly thickened with a touch of cornmeal, this low-sodium saag maintains all the bold, authentic flavors you crave without compromising your dietary needs. Finished with a hint of fresh lemon juice for brightness, it pairs beautifully with makki ki roti or brown rice, making it a satisfying and heart-healthy meal. Ideal for those seeking a flavorful yet light take on traditional Punjabi comfort food, this recipe is both nourishing and irresistibly delicious.

Nutriscore Rating: 79/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 4

Ingredients

• 500 grams Mustard greens (sarson)
• 250 grams Spinach
• 150 grams Fenugreek leaves (methi)
• 2 tablespoons Cornmeal (makki ka atta)
• 1 medium Onion, finely chopped
• 2 medium Tomatoes, finely chopped
• 4 cloves Garlic, finely minced
• 1 teaspoon Ginger, grated
• 2 small Green chilies, finely chopped
• 1 teaspoon Cumin seeds
• 0.5 teaspoon Turmeric powder
• 0.25 teaspoon Red chili powder (optional, for heat)
• 1 cup Low sodium vegetable broth
• 1 cup Water
• 2 tablespoons Olive oil or ghee
• 1 tablespoon Fresh lemon juice

Directions

Step 1

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

Step 2

In a large pot, combine the mustard greens, spinach, fenugreek leaves, low sodium vegetable broth, and water. Cover and bring to a boil over medium heat. Once boiling, reduce the heat to low and let it simmer for 30 minutes, stirring occasionally.

Step 3

While the greens are cooking, heat 1 tablespoon of olive oil or ghee in a large pan over medium heat. Add the cumin seeds and let them sizzle for 30 seconds.

Step 4

Add the minced garlic, grated ginger, and green chilies. Sauté for 1-2 minutes until fragrant.

Step 5

Add the finely chopped onion and cook until translucent, about 5 minutes.

Step 6

Add the chopped tomatoes, turmeric powder, and red chili powder (if using). Cook for another 5-6 minutes, stirring frequently, until the tomatoes soften and form a masala base.

Step 7

Once the greens are cooked and tender, use an immersion blender or transfer the mixture to a regular blender. Blend until smooth but slightly coarse to retain texture.

Step 8

Return the blended greens to the pot and stir in the cornmeal. Simmer for an additional 10 minutes, stirring occasionally to prevent lumps.

Step 9

Add the cooked onion-tomato masala to the pot of greens, mix well, and let the saag simmer for another 5 minutes. Taste and adjust seasoning if needed. Since this recipe keeps sodium low, you may add a pinch of salt substitute if desired.

Step 10

Finish with a drizzle of 1 tablespoon olive oil or ghee and fresh lemon juice before serving.

Step 11

Serve hot with makki ki roti (corn flatbread) or steamed brown rice for a wholesome meal.

Nutrition Facts

Serving size	(1822.7g)

Amount per serving	% Daily Value*
Calories	720.6

Total Fat 34.2g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 0.4g
Cholesterol 0mg	0%
Sodium 656.9mg	0%
Total Carbohydrate 83.1g	0%
Dietary Fiber 35.3g	0%
Total Sugars 21.1g
Protein 35.1g	0%

Vitamin D 0IU	0%
Calcium 1469.3mg	0%
Iron 19.0mg	0%
Potassium 5707.9mg	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: 39.4%

Protein: 18.0%

Carbs: 42.6%