Sarson Ka Saag
Serves 6
| Ingredients | |
|---|---|
| 1 kg sarson (mustard greens, leaves & stems) finely chopped | 2 green chillies finely chopped |
| 1/4 kg spinach finely chopped | 2 red chillies (Kashmiri) |
| 150 gms. methi (fenugreek) (If using dried methi, use less) | broken up 3 tbsp. corn meal |
| 1 onion, chopped | 1 tbsp butter |
| a 2 cm. piece of ginger grated | 4 tbsp. ghee (clarified butter) |
| 5 cloves garlic, grated | Salt to taste |
Method
- Add all the chopped greens to a large pan, and cook till the greens turn soft.
- Remove any excess water and mash the vegetables well, or puree them roughly in a food processor. Heat 4 tbsps ghee and add ginger, garlic, green chillies and broken red chillies When the ginger and garlic turn a golden brown, add the mashed leaves.
- Season with salt, and cook for another 30 minutes. Add cornmeal to the mixture, and stir occasionally (around another 20 mins or so), till the mixture becomes creamy - this serves to 'bind' the juices Brown chopped onions in a separate pan in some butter or ghee serve hot, topped with the browned onions (and more butter if you want).
| Nutrient Composition Per Serving | |||
|---|---|---|---|
| Energy (Kcal) | 222 | Carotene (μg) | 4651.95 |
| Protein (g) | 9.74 | Vitamin C (mg) | 80.58 |
| Carbohydrate (g) | 14.73 | Mg (mg) | 52.98 |
| Fat (g) | 13.83 | Na (mg) | 44.93 |
| Fibre (g) | 2.24 | K (mg) | 125.62 |
| Minerals (g) | 4.0 | Mn (mg) | 0.39 |
| Calcium (mg) | 393.4 | Zn (mg) | 0.54 |
| Phosphorus (mg) | 104.2 | Cr (mg) | 0.01 |
| Iron (mg) | 28.5 | ||
Modification
Use oil instead of ghee. Reduce the amount of oil used for preparation.| Ingredients | |
|---|---|
| 1 kg sarson (mustard greens, leaves & stems) finely chopped | 2 green chillies finely chopped |
| 1/4 kg spinach finely chopped | 2 red chillies (Kashmiri) |
| 150 gms. methi (fenugreek) (If using dried methi, use less) | broken up 3 tbsp. corn meal |
| 1 onion, chopped | 1 tbsp butter |
| a 2 cm. piece of ginger grated | 4 tbsp. ghee (clarified butter) |
| 5 cloves garlic, grated | Salt to taste |
| Nutrient Composition Per Serving | |
|---|---|
| MACRONUTRIENTS | |
| Energy (Kcal) | 132 |
| Protein (g) | 10.53 |
| Carbohydrate (g) | 14.73 |
| Fat (g) | 3.83 |
| Fibre (g) | 2.35 |
| Minerals (g) | 7.38 |