Corn Palak Subzi ( Healthy Subzi)


Corn Palak Subzi ( Healthy Subzi)

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Widely available and full of nutrients, spinach makes a colourful and flavoursome companion to corn in this Corn Palak Subzi.

Spinach is one of the fat-free ways of adding antioxidants antioxidants like vitamin C, vitamin A and folate. These together will work to keep your heart free of diseases.

Sweet Corn, on the other hand, is known to reduce cholesterol levels and promote heart health.

Diabetics are advised to replace the sweet corn with low fat paneer due to the high glycemic load of sweet corn.

This subzi is a fairly good source of calcium which will aid in promoting bone strength. The fibre from spinach, sweet corn and tomatoes will help to cleanse your digestive tract too.

Enjoy them with whole wheat phulkas instead of maida based naan.

Try other healthy subzis like Tendli aur Matki ki Subzi and Hariyali Mutter.

Enjoy how to make Corn Palak Subzi recipe with detailed step by step photos and video below.

Corn Palak Subzi ( Healthy Subzi) recipe - How to make Corn Palak Subzi ( Healthy Subzi)

Preparation Time:    Cooking Time:    Total Time:     Makes 4 servings
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Ingredients


For Corn Palak Subzi
1 cup boiled sweet corn kernels (makai ke dane)
1/2 cup onion paste
1/2 cup tomato pulp
1/4 tsp turmeric powder (haldi)
2 tsp coriander-cumin seeds (dhania-jeera) powder
1/4 tsp garam masala
1 tbsp oil
salt to taste
1/2 cup low fat milk , 99.7% fat-free

For The Spinach Purée (makes Approx. 3/4 Cup)
1 cup chopped spinach (palak)
2 tsp dried fenugreek leaves (kasuri methi)
1/2 tsp sugar
1/2 cup chopped coriander (dhania)
3 garlic (lehsun) cloves
2 green chillies
25 mm (1") piece of ginger (adrak)

For Serving With Corn Palak Subzi
phulkas or parathas

Method
For the spinach purée

    For the spinach purée
  1. Combine the spinach, dried fenugreek leaves ,sugar and ¼ cup of water, mix well and cook on a medium flame for few seconds.
  2. Allow it to cool completely and grind it in a mixer to a smooth purée along with coriander, garlic, green chillies and ginger. Keep aside.

How to proceed

    How to proceed
  1. Heat the oil in a non-stick pan, add the onion paste and sauté on a medium flame for 1 to 2 minutes.
  2. Add the tomato pulp and sauté on a medium flame for few seconds.
  3. Add the turmeric powder, coriander-cumin seeds powder, garam masala,mix well and cook on a medium flame for 1 minute.
  4. Add the prepared spinach purée, mix well and cook on a medium flame for 1 more minute.
  5. Add the salt and milk, mix well and cook on a medium flame for 1 to 2 minutes.
  6. Add the sweet corn kernels, mix well and cook on a medium flame for 1 minute.
  7. Serve hot with phulkas or parathas.
Nutrient values per serving

Energy
97 kcal.
Protein
2.1 gm.
Carbohydrates
12.2 gm.
Fat
2.0 gm.
Vitamin A
1332.3 mcg.
Vitamin C
22.1 mg
Iron
0.7 mg
Folic Acid
40.2 mcg.
Corn Palak (Iron and Vitamin A rich Recipe) Video by Tarla Dalal's Team

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