Mixed Sprouts and Palak Subzi
by Tarla Dalal
The very sight of assorted sprouts is appetizing. Of different sizes, shapes and colours, the sprouted beans tempt you to grab a spoon without any delay!
In this mouth-watering recipe, the sprouts are combined with spinach, onions and tomatoes, and jazzily flavoured with pav bhaji masala. Even without any oil, the interplay of the spice powders with tomatoes and onions results in a fabulous-tasting subzi.
Really, the Mixed Sprouts and Palak Subzi is a super awesome way to top up on iron and folic acid (from the sprouts and spinach), and bid adieu to anaemia.
Serve with parathas or rotis .
Mixed Sprouts and Palak Subzi recipe - How to make Mixed Sprouts and Palak Subzi
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
2 cups cooked mixed sprouts (moong , chana , matki etc)
2 cups chopped spinach (palak)
1 cup finely chopped onions
1 tsp garlic (lehsun) paste
1 cup finely chopped tomatoes
1/2 tsp chilli powder
1 tsp pav bhaji masala
1/4 tsp turmeric powder (haldi)
salt to taste
- Method
- Heat a deep non-stick pan, add the onions and garlic paste and sauté on a medium flame for 2 minutes.
- Add the tomatoes and ¼ cup of water, mix well and cook on a medium flame for 2 minutes, while stirring occasionally.
- Add the spinach, chilli powder, pav bhaji masala, turmeric powder and salt, mix well and cook on a medium flame for 2 minutes ,while stirring occasionally.
- Add the mixed sprouts and ¼ cup of water, mix well and cook on a medium flame for 2 minutes ,while stirring occasionally.
- Serve hot.
| Energy | 115 cal |
| Protein | 6.6 g |
| Carbohydrates | 20 g |
| Fiber | 5.7 g |
| Fat | 0.9 g |
| Cholesterol | 0 mg |
| Vitamin A | 2057.6 mcg |
| Vitamin B1 | 0.2 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 1 mg |
| Vitamin C | 24.1 mg |
| Folic Acid | 70.4 mcg |
| Calcium | 110.1 mg |
| Iron | 2.9 mg |
| Magnesium | 72.4 mg |
| Phosphorus | 100.9 mg |
| Sodium | 31 mg |
| Potassium | 324 mg |
| Zinc | 0.7 mg |
Great way of having fiber rich sprouts and green in one subzi. The highlight is the pav bhaji masala which adds the zing to the sprouts. Quite simple to make, it can be carried to work too.