Spinach and Moath Beans Curry ( Healthy Subzis)
by Tarla Dalal
Generally, spinach is combined with paneer or potatoes in everyday cooking. In this easy subzi, it is combined with sprouted matki, to exponentially increase the nutrient content. Sprouting increases the iron and vitamin A content of moath beans, while spinach adds iron, folic acid and vitamin C to this innovative dish. A special masala paste made with everyday spices makes the Spinach and Moath Beans Curry extremely flavourful.
Spinach and Moath Beans Curry ( Healthy Subzis) recipe - How to make Spinach and Moath Beans Curry ( Healthy Subzis)
Preparation Time: Cooking Time: Total Time:
Makes 4 servings
3 cups chopped spinach (palak)
1 cup sprouted matki (moath beans)
3/4 cup finely chopped tomatoes
salt to taste
2 tsp oil
1/2 tsp mustard seeds ( rai / sarson)
1 tsp finely chopped garlic (lehsun)
7 to 8 curry leaves (kadi patta)
To Be Ground Into A Smooth Paste (using Approx. 1/4 Cup Of Water)
1/2 tsp coriander (dhania) seeds
1/4 tsp cumin seeds (jeera)
1/4 tsp fenugreek (methi) seeds
1/4 tsp roughly chopped garlic (lehsun)
3 whole dry kashmiri red chillies , broken into pieces
1/4 tsp turmeric powder (haldi)
1 tbsp freshly grated coconut
- Method
- Combine the sprouted matki, spinach, tomatoes, salt and 1½ cups of water in a deep non-stick pan and mix well. Cover with a lid and cook on a medium flame for 10 to 12 minutes or till the matki is tender, while stirring occasionally.
- Add the prepared paste, mix well and cook on a medium flame another 3 to 4 minutes, while stirring occasionally. Keep aside.
- For the tempering, heat the oil in a small non-stick pan and add the mustard seeds.
- When the seeds crackle, add the garlic and curry leaves and sauté on a slow flame for a few seconds.
- Pour this tempering over the curry, mix well and cook on a medium flame for 1 minute.
- Serve hot.
| Energy | 55 cal |
| Protein | 1.5 g |
| Carbohydrates | 3 g |
| Fiber | 2.2 g |
| Fat | 4.1 g |
| Cholesterol | 0 mg |
| Vitamin A | 2971 mcg |
| Vitamin B1 | 0.1 mg |
| Vitamin B2 | 0.2 mg |
| Vitamin B3 | 0.4 mg |
| Vitamin C | 22.3 mg |
| Folic Acid | 71.8 mcg |
| Calcium | 65.3 mg |
| Iron | 1.6 mg |
| Magnesium | 37.4 mg |
| Phosphorus | 23.7 mg |
| Sodium | 34.4 mg |
| Potassium | 160.3 mg |
| Zinc | 0.2 mg |