Lehsuni Palak: A Bowl Full Of Nutrition, Perfect For Winter

Winters call for a variety of delicious and nutritious recipes which help the body get the required heat and protect people from the shivering cold. Garlic or Lehsun is one such ingredient which keeps the body warm and is used a lot in the food consumed during winters. 

This Lehsuni Palak recipe is prepared by blending the spinach into a puree and cooking along with onion and tomato masala and then served with a tadka of roasted garlic cloves. Not only is this dish rich in nutrients but also it is delicious in taste. The spinach cooked in the roasted spices makes the dish flavourful and the tadka of roasted garlic leaves an alluring aroma in the palak.

91% of raw spinach is water, 4% are carbs, 3% are protein and very little fat. Spinach has a significant nutritional value and only 23 calories per 100 g (3.5 oz) portion, especially when it is fresh, frozen, steamed, or briefly boiled. It contains a significant amount (20% or more of the DV) of magnesium, manganese, iron, folate, vitamin A, vitamin C, and vitamin K. The B vitamins, riboflavin, vitamin B6, vitamin E, calcium, potassium, and dietary fibre are all somewhat abundant in spinach (10–19% of DV). 

Although spinach is frequently prepared and consumed in its raw state and is advertised as having a high iron and calcium content, raw spinach has significant quantities of oxalates, which prevent the body from absorbing calcium and iron. Therefore spinach should always be consumed after cooking properly.

Ingredients:

  • 1 bunch of Spinach/Palak
  • Water for Boiling
  • 2 tbsp Oil
  • 1 tsp Cumin Seeds/Jeera
  • 1-2 Green Chilies
  • 1 Onion finely chopped
  • 2 tsp Ginger Garlic Paste
  • 1/4 tsp Turmeric Powder
  • 1 tsp Coriander Powder
  • 1 tbsp Gram Flour/Besan
  • 1 Tomato Chopped
  • Salt
  • 1/2 tsp Sugar
  • 2 tsp Fresh Curd/Dahi
  • 1/2 tsp Garam Masala

For Tempering

  • 2 tsp Ghee/Butter
  • 1/2 tsp Cumin seeds/Jeera
  • 2 tbsp Chopped Garlic
  • Dried Red Chilies

Method:

  • Blanch the spinach and divide it into 2 parts
  • Grind the first part with a little water to a smooth paste and roughly chop the remaining
  • Heat ghee in a pan and add cumin seeds, onion, coriander seeds, and garlic and cook until the garlic and the onion are lightly golden in colour
  • Add green chillies, gram flour, turmeric powder and chopped spinach
  • Cook on a high flame for 30-40 seconds
  • Add the blanched spinach puree, water, and salt and mix well
  • Cook on a high flame for 60-90 seconds adding garam masala powder
  • In a tempering vessel heat ghee and add cumin seeds, red chillies, and garlic and let it cook until garlic turns light golden brown in colour
  • Add sesame seeds and pour over the cooked Lehsui Palak and mix well

This nutritious bowl of lehsuni palak could be served with makki ki roti or ghee chapati for lunch or dinner along with some pickles on the dining table. This comforting meal definitely makes one feel warm during the winters.