Haak (Kashmiri Spinach)
Serves 4-6
| Ingredients | |
|---|---|
| 1/ 2 kg haak | salt to taste |
| 1 tsp jeera | lal mirch powder and hari mirch (finely chopped) |
| 10 gm oil (preferably mustard) | 1 tsp sonth powder |
| 1 tsp Methi dana | 1 tsp haldi powder |
| 1 tsp dhania powder | 1 tsp sugar |
| a pinch of hing | 2 inch Piece ginger (crushed) |
| 1 tsp succh bari | |
Method
- This is a leafy saag grown mainly in Kashmir but can also be grown in the plains during winter.
- It resembles the tender leaves of cauliflower.
- This saag is cooked whole, not cut like the others.
- The method is as follows: Heat the oil, add hing and all the masalas.
- Boil two cups of water and add the haak.
- Allow to simmer for twenty minutes.
- When it softens, add gur or sugar and remove from the fire after a few minutes.
- Make sure a little gravy remains.
- Haak is served with rice.
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 62 | Carotene ( μg ) | 6976 |
| Protein (g) | 2.56 | Vitamin C (mg) | 35.0 |
| Carbohydrate (g) | 5.17 | Mg (mg) | 90.13 |
| Fat (g) | 3.39 | Na (mg) | 73.13 |
| Fibre (g) | 0.81 | K (mg) | 257.5 |
| Minerals (g) | 2.16 | Mn (mg) | 0.84 |
| Calcium (mg) | 91.9 | Zn (mg) | 0.42 |
| Phosphorus (mg) | 27.76 | Cr (mg) | 0.008 |
| Iron (mg) | 1.51 | ||