Palong Shaak, Healthy Bengali Subzi
by Tarla Dalal
This recipe brings to you the flavors of Bengal. The traditional tempering of spices gives a flavorful aroma to the delicious Palong Shaak.
It has a distinctive mouth feel with an amazing taste of the traditional mustard oil used in the preparation. Spinach adds to the iron content of the recipe, which makes it a healthy choice for not only Bengalis, but for foodies all across India.
It is an absolutely simple variation to make, and the ingredients are all easily available. Once you have made the recipe, you will absolutely be amazed by its simplicity.
Be sure of serving this healthy treat perfectly hot with phulkas or parathas!
Palong Shaak, Healthy Bengali Subzi recipe - How to make Palong Shaak, Healthy Bengali Subzi
Preparation Time: Cooking Time: Total Time:
Makes 3 servings
8 cups roughly chopped spinach (palak)
2 tsp mustard (rai / sarson) oil
1/2 tsp green chilli paste
2 tsp roughly chopped garlic (lehsun)
1 tsp ginger (adrak) paste
1 cup sliced onions
1/2 tsp turmeric powder (haldi)
1 tsp cumin seeds (jeera) powder
salt to taste
- Method
- Heat the mustard oil in a deep non-stick pan, add the green chilli paste, garlic, ginger paste and onions and sauté on a medium flame for 3 to 4 minutes.
- Add the spinach , mix well and cook on a medium flame for 2 minutes.
- Add the turmeric powder, cumin seeds powder and salt, mix well and cover with a lid and cook on a medium flame for 4 to 5 minutes, while stirring occasionally.
- Serve hot.
| Energy | 87 cal |
| Protein | 3.9 g |
| Carbohydrates | 7.5 g |
| Fiber | 4.7 g |
| Fat | 4.6 g |
| Cholesterol | 0 mg |
| Vitamin A | 10148.5 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.5 mg |
| Vitamin B3 | 1 mg |
| Vitamin C | 53 mg |
| Folic Acid | 224.2 mcg |
| Calcium | 188.9 mg |
| Iron | 5 mg |
| Magnesium | 119.3 mg |
| Phosphorus | 48.1 mg |
| Sodium | 107.6 mg |
| Potassium | 398.9 mg |
| Zinc | 0.6 mg |